### December 2013

__December 18__

Both workouts can be run on the track, treadmill or cleared roads

Long workout:

Warmup 2 mile jog

3x 5 min @75% effort with 2 min jog between each

3×1 min @ 85% effort with1 min jog between each

Cool down 1-2 miles

Short workout:

Warmup 2 mile jog

2x 2 min @ 80% effort with 2 min jog between each

2x 4 min @ 75% effort with 2 min jog between each

2x 30 sec @ 85% effort with 30 sec jog between each

Cool down 1-2 miles

__December 11__

Both workouts can be run on the track or as a fartlek run

Long workout:

6 min @ 75% effort, 2 min jog rest

4 min @ 80% effort, 2 min jog rest

3 min @ 82% effort, 2 min jog rest

2min @ 85% effort, 2 min jog rest

4x 1 min @ 85%, 1 min jog rest btw each

Short workout:

3x 1 min @ 85%, 1 min jog rest btw each

3x 3 min @ 80%, 1 min jog rest btw each

3x 1 min @ 85%, 1 min jog rest to each

__December 4__

Long workout:

4X 300m @ 80% with 100m jog @ 70% continuous for 4 laps

3 min rest

4 laps(1 mile) @ tempo pace 75%

3min rest

2x 300m @ 85% with 100m jog @ 75% continuous for 2 laps

Short workout:

2X 300m @ 80% with 100m jog @ 70% continuous for 2 laps

2 min rest

4 laps ( 1mile) @ tempo pace 75%

3min rest

2X 300m @ 85% with 100m jog @ 75% continuous for 2 laps

Third option:

run 400m, rest 2min rest

run 300m, rest 1 min

run 200m, rest 1 min

run 100m, rest 2 min

run 5X100m with 20 sec rest between

### November 2013

__November 27__

Long workout:

2x 800m @ 80% with 1 min rest between each

2 min rest

4x 200m @ 85% with 30 sec rest in between each

2 min rest

2x 400m @ 85% with 1 min rest

2 min rest

4x 200m @ 85% with 30 sec rest

Short workout:

2x 400m @ 85% with 1 min rest between each

2 min rest

6x 200m @ 88% with 30 sec rest

2 min rest

2x 400m @ 85% with 1 min rest between each

Third option:

4x 200m with 200m jog rest

2 min rest

4x 200m with 30 sec rest

2 min rest

4x 200m with 200m jog rest

__November 20__

Long workout:

4-5 X split 800’s

Run 400m @80% , 30sec rest, run 400m @85%

2 min rest between each

Short workout:

4-5 x split 600’s

Run 300m @ 80% with 30 sec rest/ run 300m @ 85%

2 min rest between each

Third option:

Miracle ‘mile’

3 min rest

Run 100m, jog 100m

Run 200m jog 200m,

Run 300m, jog 300m

Run 400m

__November 13__

Drill Workout:

Brief Warmup

Dynamic Stretches

Drills

Running

Recovery Jog

If you would like to do a track workout instead

Long Workout:

8-10 x 400m @ 88% with 90 sec rest btw each

Short Workout:

6-8 x 400m @ 88% with 90 sec rest btw each

__November 6__

Long workout:

4x 300m @ 82% with 100m fast jog @ 70% (continuous for 1 mile)

3 min rest

2x 300m @ 82% with 100m fast jog @ 70% ( continuous for 800m)

3 min rest

4x 300m @82% with 100m fast jog @70%

Short workout:

3x 300m @ 82% with 100m fast jog @ 70% continuous for 3 laps

3 min rest

2x 200m @ 85% with 30 sec rest

2 min rest

3x 300m @ 82% with 100m fast jog @ 70% continuous for 3 laps

Third option:

3 sets of:

Run 300m, jog 100m, run 200m, jog 100m, run 100m

3 min between each set

### October 2013

__October 30__

Long workout:

2 sets of:

1200m @ 80% with 3 min rest

800@ 83% with 2 min rest

400m @ 85%

3 min rest I between sets

Short workout:

2 sets of:

800m @ 83% with 2 min rest

600m @ 85% with 2 min rest

400m @ 90%

3 min between each rest

Third option:

Miracle mile( stride straights, jog turns)

2 min rest

2x 400m with with 2 min rest

2x 200m with 1 min rest between each

__October 23__

Long workout:

8x100m with 20 sec rest @ 88%

3 min rest

1×5 min @ 80%

3 min rest

8x100m with 20 sec rest@ 88%

3 min rest

1x 5 min @85%

Short workout:

8x 100m with 20 sec rest@ 88%

3 min rest

1×3 min @ 85%

2 min rest

8x100m with 20 sec rest@ 88%

3 min rest

2 min @90%

Third option:

8x200m with 200m jog rest in between

__October 16__

Long workout:

2 sets of:

2x 400m @85% with 2 min rest

2x 300m @90% with 90 sec rest

1x 800m @ 85%

3 min between each set

1x600m @90%

Short workout:

2 sets of:

2x400m@ 85% with 2 min rest

2x300m @90% with 90 sec rest

1x600m @ 90%

3 min between sets

Third option:

8x100m with 20 sec rest

2min rest

Miracle mile

2 min rest

8x100m with 20 sec rest

__October 9__

Long workout:

4x 200m @ 90% with 1 min rest between each

3 min rest

7 min tempo run: increasing the intensity every 2 min with the last 3 min being the fastest( first 2 min @ 70%, second 2 min @ 80%, third 2 min @ 85%, last 1 min@ 85%)

3 min rest

2x 200m @ 90% with 1 min rest

2 min rest

5 min tempo run increasing the intensity every 2 min (same effort as above tempo)

Short workout:

4x200m @90% with 1 min rest

3 min rest

5 min tempo run increasing speed every 2 min( same effort as above tempo)

3 min rest

2x 200m with 1 min rest

2 min rest

800m of striding straights and jogging turns( miracle mile style)

Third option:

4x200m with 200m jog rest btw

2 min rest

4x100m with 100m jog rest btw

2 min rest

4x200m with 200m jog rest btw

__October 2__

Long workout:

2 sets of:

100m @ 90%, jog 100m,

200m @ 88%, jog 100m

300m @ 85%

Rest 3 min

1x 800m @ 85% effort

Rest 3 min between sets

Set 3:

100m @ 90%, jog 100m,

200m @ 88%, jog 100m,

300m @ 85%

Short workout:

3 sets of:

100m @ 90%, jog 100m

200m @ 88%, jog 100m,

300m @ 85%

Third option:

4-6 sets of:

Run 100m, jog 100m, run 200m

Rest 2min between sets

### September 2013

__September 25__

Long workout:

10x 400m with 2 min rest between each. Alternating between 80% effort and 85% effort

Short workout:

3 sets of:

400m @ 85%, 2min rest, 400m @ 85%, 2 min rest, 200m @ 90%

3 min between sets

Third option:

2 sets of:

1x 400m with 200m jog rest

1x 300m with 100m jog rest

1x 200m

__September 18__

Long workout:

8x 100m with 20 sec rest @ 85%

2 min rest

1 x 800m @ 85%

2 min rest

6x 100m with 20 sec rest @ 88%

2 min rest

1 x 1200m@ 83%

3 min rest

2x400m with 90 sec rest @ 88%

Short workout:

6x100m with 20 sec @ 85%

2 min rest

2x 600m @ 85% 2 min rest btw each

6x 100m with 20sec rest @90%

2 min rest

1x400m @ 90% 90 sec rest

1 x 200m @ 90%

Third option:

1x Miracle mile( stride straights, jog turns)

2 min rest

1x Miracle mile

2 min rest

6-8x 100m with 20 sec rest

__September 11__

Long workout:

2 sets of:

200m@ 85% with 1 min rest,

400m @ 85% with 2 min rest,

600m @ 85% with 2 min rest,

800m @ 82%

3 min rest between sets

8x 100m @ 90% with 20 sec rest

Short workout:

2 sets of :

200m @ 85% with 1 min rest,

400m @ 85% with 2 min rest,

600m @ 85% with 2 min rest,

200m @ 90%

3 min between each set

6-8x 100m @ 90 % with 20 sec rest

Third option:

4x100m with 20 sec rest

1 min rest

4 x 200m with 40 rest

2 min rest

2 x 400m with 2 min rest

4x100m with 20 rest

__September 4__

Long workout:

2x 200m @85% with 1 min rest btw

2 min rest

5 min tempo paced run @ 75%

3 min rest

2x 200m @ 85% with 1 min rest

2 min rest

5 min tempo paced run@ 75%

3 min rest

2x 200m @ 85% with 1 min rest

Short workout:

2x 200m @ 85% with 1 min rest

2 min rest

2 min @ tempo pace 75% then jog 30 seconds, 2 min @ tempo pace 75%

3 min rest

2x 200m @ 85% with 1 min rest

2 min rest

2 min @ tempo pace 75% then jog 30 sec, 2 min @ tempo pace 75%

Third option:

Miracle mile(run straights, jog turns)

3 min rest

Miracle 800m

2 min rest

Miracle 400m

1 min rest

2 x 200m with 1 min rest

### August 2013

__August 28__

Long workout:

4x 500m @ 85% with 2 min rest btw each

3 min rest

4x 500m @ 90% with 2 min rest, concentrate on finishing last 100m fastest

Short workout:

3x 500m @ 85% with 2 min rest btw

3 min rest

3x500m @ 90% with 2 min rest btw, last 100m fastest

Third option:

5x 100m with 20 sec rest

2 min rest

Miracle mile( run straights and jog turns)

2 min rest

5x 100m with 20 sec rest

__August 21__

Long workout:

2x 200m with 40 sec rest @90%

2 min rest

4 x 300m @85% with 100m jog(rest jog should take about 1/2 the time it takes to do the interval)

3 min rest

2x 200m with 40 sec rest @ 90%

2 min rest

4 x 300m @85% with 100m jog…same as above

Short workout:

2 x 200m with 40 sec rest @90%

2 min rest

2x 300m @85% with 100m jog( rest jog should take 1/2 the time it takes to do interval)

2 min rest

2x 200m with 40 sec rest @ 90%

2 min rest

2x 300m @ 85% with 100m jog..same as above

Third option:

2-3 sets of: Run 100m, jog 100m, run 200m, jog 100m, run 300m , jog 100m

__August 14__

Long workout:

200m, 400m, 600m, 800m, 600m, 400m, 200m

2 min between each interval

Run @ 90% effort for each

3 min rest

8x 100m with 20 sec rest @ 90%

Short workout:

200m, 200m, 400m, 600m, 400m, 200m, 200m

2 min between each interval

Run @ 90% effort

3 min rest

8x 100m with 20 sec rest @90%

Third option:

Miracle mile( run straights, jog turns)

2 min rest

2x 200m with 40 sec rest between each

2 min rest

8x 100m with 20 sec rest

__August 7__

Long workout:

6x 200m (in/out) 80%,75% continuous for 3 laps

3 min rest

2x 800m with 2 min rest between each interval running the first 400m 5 sec slower than last 400m @ 85% effort

3 min rest

2x 400m with 90 sec rest btw each running the first 200m 2-3 sec slower than last 200m @ 90% effort

2 min rest

2x200m with 200m jog @90% effort

Short workout:

4 x 200m (in/out) 80%, 75% continuous for 2 laps

3 min rest

2x 600m with 2 min rest between each running the first 300m 2-3 sec slower than last 300m @ 88% effort

3 min rest

1x400m running first 200 2-3 sec slower than last 200m @ 90%

2min rest

1x200m @ 92% effort

Third option:

2x200m with a 200m jog in between each

1 min rest

2x200m with 30 sec rest between each

1 min rest

2x 200m with 200 jog in between

1 min rest

### July 2013

__July 31__

Long workout:

4x 400m with 40 sec rest @ 80% , 4x 100m @ 85% with 20 sec rest btw each

Rest 3 min

Repeat set

Short workout:

2x 400m with 40 sec rest @ 80%, 2x 200 with 30 sec rest @ 80%, 2x 100m with 20 sec rest @ 85% effort

3 min rest

Repeat set

Third option:

6-8 sets of Run 150m, jog 50m, run 100m

1 min rest between each set

__July 24__

Long workout:

4x 200m with 40 sec rest @ 85%

2 min rest

4x 200m with 40 sec rest @ 90%

3 min rest

4x400m alternating between 75% and 85% effort with 2 min rest between each 400

3 min rest

4 x 200m with 40 sec rest @90%

Short workout:

4x 200m with 40 sec rest @ 85%

2 sets of (100m @ 90 %, 100m jog, 200m @ 88% with 200m jog, 300m @ 88% with 300 m jog)

2 min rest between each set

4x 100m @ 95% with 20 sec rest

Third option:

4x 100m with 20 sec rest

1 min rest

4x 400m (run straights and jog turns) with 2 min rest between

3 min rest

4x 100m with 20 sec rest

__July 17__

Long workout:

5x 100m @ 90% with 20 sec rest in between

2 min rest

5x 200m @88% with 40 sec rest

2 min rest

4x400m @ 88% with 1min rest

3 min rest

2x100m @ 90% with 20 sec rest

Short workout:

5x100m @90% with 20 sec rest

2 min rest

3 x 300m with 100m jog in between @ 85%

3 min rest

5x 100m @ 90% with 20 sec rest

Third option:

3-4 x miracle 800m with 2 min rest in between each set

Stride the straight away and jog turns

__July 10__

Long workout:

4x 200m with 40 sec rest @ 85%

2 min rest

1 x 800 m @ 85%

3 min rest

4 x 200 m with 40sec rest @ 90%

2 min rest

1x 800m @ 85 %

Short workout:

5x 200m with 40 sec rest @ 85%

2 min rest

5x 200m with 40 sec rest @ 90%

Third option:

10x 100m with 20 sec rest

2 min rest

2 x 200m with 40 sec rest

2 min rest

10 x 100m with 20 sec rest

__July 3__

Long workout:

Miracle mile(stride the straights and jog the turns)

3 min rest

6 min hard @90% effort

3 min rest

Miracle 800m

Short workout:

Miracle mile

3 min rest

4 min hard @90% effort

3 min rest

2x 200m w 1 min rest

Third option:

2x 200m with 1 min rest

2 min rest

Miracle mile

2 min rest

2x 200m with 1 min rest

### June 2013

__June 26__

Long workout:

7 min tempo run

3 min rest

100m, 200m, 300m, 400m, 400m, 300m, 200m, 100m

Rest is 100m jog, 200m jog, 300m jog, 400m jog, 400m jog etc. respectively

Short workout:

Same as above except for the 7 min tempo

Third option:

3 laps gently increasing speed every 200m

3 min rest

2 laps gently increasing speed every 200m,

3 min rest

1 lap gently increasing speed every 100m

3 min rest

Miracle 800m

__June 19__

Timed tiara run 3.17 miles

Fartlek within tiara run:

First 10 min jog warmup

3 min @ 75% 1 min jog, 2 min @ 80%, 1 min jog, 1 min @ 85%, 1 min jog,

1 min @ 85%, 1 min jog, 2 min @ 80%, 1 min jog, 3 min@ 75%

Cool down jog to the finish

__June 12__

Long workout:

1x1200m increasing pace each lap(75%,80%,85%)

3 min rest

1x800m (80% first lap, 85% second lap)

3 min rest

1x 600m( 80% first lap, 85% last 200m)

2 min rest

2-4 x 400m @ 85% with 2 min rest between each

Short workout:

2x 800m with 3 min rest between each (80% first lap 85% second lap)

4x 400m with 2 min rest(first 200m @ 85%, second 200m @ 90%)

Third option:

4 min strong

2 min rest

3 min strong

2 min rest

4x 300m strong with 100m jog rest between each(continuous for 4 laps)

__June 5__

Long workout:

3 sets of:

600m, 400m, 200m @85% effort with 90 sec rest in between each interval

2-3 min between sets

Short workout:

2 sets of:

600m, 400, 200m @ 85% effort with 90 sec rest in between each interval

2-3 min between sets

2x 200m @ 90% effort with 200m jog rest

Third option:

6x 400m running first and 3rd 100m strong and 2nd and 4th easy.

Take 2 min break between each 400m

### May 2013

__May 29__

Long workout:

3 sets of:

800m @ 85% with 80 sec rest 400m @ 85%

3 min between each set

Short workout:

3 sets of:

600m @85% with 1 min rest 200 m @ 90%

2 min between each set

Third option:

2-3 sets of:

Stride 100m, jog 100m, stride 200m, jog 200m, stride 300m, jog 300m, stride 400m, jog 400m

3 min rest between each set

__May 22__

Long workout:

7 min effort @ 75% effort

3 min rest

4x400m @ 85% with 90 sec rest

3 min rest

4x200m @90% with 200m jog in btw

Short workout:

5 min effort @ 75% effort

3 min rest

3x 400 m @ 85% with 90 sec rest

3 min rest

3x 200m @90% with a 200m jog in between

Third option:

Miracle mile( striding straights, jogging turns)

3 min rest

4 x 200m with 200m jog in btw

3 min rest

Miracle 800 m

__May 15__

Long workout:

5-6 x 300m with 1 min rest @ 85% effort

2 min rest

5-6 x 300m with 1 min rest @ 90% effort with the last 100m being the fastest

Short workout:

4x 300m with 1 min rest @ 85% effort

2 min rest

4x 300m with 1 min rest @ 90% effort with the last 100m being the fastest

Third option:

3-4 sets of 300 strong, 200m fast jog, 100 strong, 200m at a fast jog

With 2 min between each set

__May 8__

Long workout:

1x 1200 m steady @ 82%

3 min rest

1x 800 m steady @ 85%

2 min rest

1x600m steady @ 85%

2min rest

1x 400m @90%

2 min rest

2-4 x 200m @ 90%

Short workout:

1x 800m steady @ 85%

2 min rest

1x 600m @ 90%

2 min rest

1 x 400m @ 90%

2 min rest

4x 200m with 200m jog between each @ 90%

Third option:

100m stride, jog 100m

200m stride, jog 200m,

300m stride, jog 300m,

400m stride, jog 400m

Back up again starting with 400

__May 1__

Long workout:

2x 400m @ 85% with 2 min rest

1x 1200m ( first 400 @ 80%,second 400@ 85%, third 400m @80%)

3 min rest

2x 400m @ 85% with 2 min rest

1x 1200m ( first 2 400’s @ 80%, third 400 @ 85%)

3 min rest

2x 400m @ 85% with 2 min rest

Short workout:

2x 400m @ 85% with 2 min rest

1 x 800m ( first 400 @ 80%, second 400@ 85%)

2 min rest

2 x 400 m @ 85% with 2 min rest

1x 800 m ( first 400@ 85%, second 400@ 80%)

Third option:

2 x 300m with 100m jog in between

2 min rest

Miracle mile ( 4 laps of striding straights and jogging turns)

3 min rest

2 x 300m with 100 m jog in between

### April 2013

__April 24__

Long workout:

10x 400m @ 80% effort with 30-40 sec rest

2 min rest

1x 200m @ 90 %

Note: very short rest so please proceed with caution early on

Short workout:

6x 400m @ 80% effort with 30-40 sec rest

2 min rest

1 x 200m @ 90%

Third option:

8x 200m (increasing speed throughout and maintaining form) with 30-40 sec rest

__April 17__

Long workout:

3 sets of 2x 800m with 90 sec rest in between

3 min between sets Short workout:

2 sets of 2x 800m with 90 sec rest

3 min between sets

Third option:

2x 400m with 2 min rest between each

3 min rest

Miracle mile

3 min rest

2x 400m with 2 min rest

__April 10__

Long workout:

1 x 1200m @ 80% effort

1 min rest

1 x 400m @ 85% effort

3 min rest between sets

Repeat 2 more times

Short workout:

1 x 1200m @ 80% effort

1 min rest

1x 400m @ 85% effort

3 min rest

1 x 800m @ 83% effort

1 min rest

1 x 400 m @ 85% effort

3 min rest

2 x 400 m @ 88% effort with 2 min rest between each

Third option:

4 laps alternating between 80% effort and 75 % effort

3 min rest

Repeat

2x 400m @ 85% effort with 2 min rest between each

__April 3__

Long workout:

4x 300m @ 85% with 100m jog @75% effort continuous until 1 mile is completed.

3 min rest

1x400m @ 85%

2 min rest

1 x 800m @ 80%

3 min rest

4 x 300m @ 85% with 100m jog @ 75% continuous

Short workout:

4x 300m @ 85% with 100m jog @ 75% effort continuous

3 min rest

4x 400 m @ 85% with 2 min rest

Third option:

Miracle mile..stride the straights and jog the turns for 1 mile

3 min rest

Miracle 1200m

3 min rest

Miracle 800m

2 min rest

Miracle 400m

### March 2013

__March 27__

Long workout:

1 mile of in/out 200’s..alternating between 85% and 80% effort…continuous for 8 laps

3 min rest

2x 800m steady with 2 min rest @ 85% effort

3 min rest

1x800m in/out 200’s alternating between 85% and 80% effort…continuous for 4 laps

3 min rest

2x 400 m steady @ 85% effort with 2 min rest between each

Short workout:

1200m of in/out 200’s…200’s alternating between 85% and 80% effort…continuous for 6 laps

3 min rest

2x600m with 2 min rest @ 85% effort

3 min rest

2x 400m steady @ 90% effort with 2 min rest between each

Third option:

5 min steady running pushing it to a fast tempo

2 min rest

4 min steady running at fast tempo

2 min rest

4 x 1 min strong and steady with 1 min jog rest in between

__March 20__

Long workout:

6-8X400m @ 82% effort with 90 sec rest in between each

Short workout:

2X200m @ 85% effort with 1 min rest between each

4X400m @ 82% effort with 90 sec rest between each

2X200m @ 85% effort with 1 min rest in between each

Third option:

2-3 sets of:

run 200m, jog 200m, run 300m jog 300m, run 400m

3 min rest between sets

__March 13__

Long workout:

2 sets of:

400m @85% with 1 min rest,

800m @80% with 1 min rest,

1200m @80%

3 min recovery between sets

Second set flip the order…so 1200m,800m,400m

Short workout:

2 sets of:

400m @85% with 1 min rest,

600m @85% with 1 min rest,

800m @80%

3 min recovery

Second set flip the order…so 800m,600m, 400m

Third option:

4 laps of striding the straights and jogging the turns(800m)

2 min rest

Repeat as above

2 min rest

1x400m strong and steady

1 min rest

1x 800m strong and steady

__March 6__

Long workout:

2 sets of 12x200m continuously, alternating between 80% effort and 70% effort e.g. (47,57,47,57, etc. until 12 total completed…6 fast,6 slow)

Short workout:

2-3 sets of 6 x 200m continuously, alternating between 80% effort and 70% effort

Third option:

Run 200m strong, 200m jog, 400m (2 laps) strong relaxed, 200m jog, 600m (3 laps) strong relaxed, 200m jog

Rest 3 min

Repeat

### February 2013

__February 27__

Long workout:

4x 200m with 1 min rest @90% effort

2 min rest

4x 600m (3 laps) steady @85% effort with 2 min rest between each

2 min rest

4x 200m w 1 min rest @90% effort

Short workout:

4x 200m w 1 min rest @90% effort

2 min rest

4x 400m w 2 min rest @85% effort

2 min rest

4x 200m w 1 min rest @90 % effort

Third option:

Run 200m (1 lap) then jog 1 min then run 400m (2 laps) then jog 1 min and repeat 4-6 times

__February 20__

Long workout:

4x 1200m(6 laps) first 3 @ 80 % effort,last one @90% effort

Take 90 sec rest between first 3 and 2 min rest before last one

Short workout:

2 x 1200 m, 2 x 800 m with 90 sec rest between

Run 1200’s @ 80% effort and 800’s @90 % effort

Third option:

6 x 400m(2 laps) with 200m jog between each

__February 13__

Long workout:

12 x 400m with 90 sec rest alternating between 80% effort and 90% effort

ex. 97 sec, 92 sec, 97 sec, 92 sec, etc.

Short workout:

6-8 x 400m with 90 sec rest alternating between 80% effort and 90% effort

Third option:

2-3 x 200m, 300m , 400m all with 200m jog in between each interval

400m jog in between sets

__February 6__

Long workout:

1 x 800m @ 85%

3 min rest

1 x 1 mile( first 3 laps (600m)) @ 80%, next 400m (2 laps) @ 90%, last 3 laps @ 80%

3 min rest

1 x 800m @ 85%

3 min rest

1 x 1 mile (same instruction as above)

Short workout:

1x 800m @ 85%

3 min rest

1x 1200m(6 laps) w/ first 400m( 2 laps) @ 80%, next 400m @ 90%, last 400m @ 80%

3 min rest

1 x 600m(3 laps) @ 90%

2 min rest

1x 400m @ 90%

2 min rest

1x 200m @ 90%

Third option:

In/out 200’s

6 – 10 200m @ 85% w 200m jog rest @ 65%

### January 2013

__January 30__

Long workout:

600m(3 laps) @ 90 p.e.

90 sec rest,

600m @ 90 p.e.

2 min rest,

1200m(6 laps) @ 80 p.e.

2 min rest,

600m @ 90 p.e.

90 sec rest,

600m @ 90 p.e.

2 min rest,

1200m @ 80 p.e.

Short workout:

600m @ 90 p.e, 2 min rest

600m @ 90 p.e., 2 min rest

800m@ 80 p.e., 2 min rest

600m@ 90 p.e., 2 min rest

400m @ 90 p.e.

Third option:

100m fast

100m jog

200 m fast

200m jog

400 m fast

400m jog

Repeat

__January 23__

Long workout:

6 X 800m @ 80 p.e. ( 10 k pace )with 2 min rest jog between each

Short workout:

4 x 800m @ 80 p.e. with 2 min rest jog between each

Third option:

2 X ( 4 x 1 min striding with good form with 1 min jog between each effort)

3 min rest between each set

__January 16__

Long workout:

6 X (2x 400m with 40 sec rest) with 90 sec between each set, alternating pace of 400(fast,slow),(slow,fast), etc…

Example:

Set 1: 400m at 5k pace(effort level 7), 40 sec rest, 400m at pace 5 sec slower than first 400, 90 sec rest

Set 2: slower 400m, 40 sec rest, faster 400m, 90 sec rest

Set 3: faster 400m, 40 sec rest, slower 400m, 90 sec rest, etc… until you reach 6 sets

Short workout:

4 X (2x 400m with 40 sec rest) with 90 sec rest between each set, alternating pace of 400(fast, slow),(slow, fast), etc…

Following same instructions as above

Third option:

2 x Miracle mile

Stride the straights, jog turns

__January 9__

Long workout:

2X 400m with 2 min rest @ 5k pace

rest 2-3 min

2X 800m @ 10k pace continuing on into a 400m @ half marathon pace continuous for 1.5 miles

(e.g.800m @ 3:30 into 400m @1:50 going through 1200m @ 5:40 continuing with another set to close the 1.5 miles @ 11:20)

rest 3 min

repeat 2X 800m @ 10k pace into 400m @ half marathon pace(1.5 miles)

2X 400m with 2 min rest @ 5k pace

Short workout:

2X 400m with 2 min rest @ 5k pace

rest 2-3 min

4X600m with 1 min rest inbetween each @ slightly faster than 10k pace

rest 3 min

2X 400m with 2min rest @ 5k pace

Third option:

6-8 300m runs with 100m jog in between

__January 2__

Long workout:

Fartlek run or timed intervals on clear road.

Warmup 15-20 min

8x 400m with 40 sec rest jog, 2 1/2 min jog, 4 x 400m w 40 sec rest jog

Cool down 2 miles

400m runs at 5k race pace

Stay clear of ice

Short workout:

Fartlek run or timed intervals on clear road.

Warmup 15-20 min

6x 400m w 40 sec rest jog, 2 1/2 min jog, 2x 400m w 40 sec rest jog

Cool down 2 miles

400m runs at 5k race pace