### December 2014

__December 31__

Long:

Warmup 15 minutes, 20 min tempo run @ 70% effort, cool down 10-20 minutes

Short:

Warmup 15 minutes, 2x 7 min tempo@ 70% with 2 min easy in between, cool down 10- 15 minutes

__December 24__

Long:

2x 5 min @. 75% with 2 min rest jog in between.

3-4 x 400m @ 80% with 1 min rest between

Short:

1×7 min @ 75%

3 min rest jog

3 x 400m @ 80% with 1 min rest between

__December 17__

Long:

10 x 400m @ 85% with 90 sec rest between each

Short:

6-8 x 400m @85% with 90 sec rest between each

Fitness:

4x 400m with 200m jog rest between each

3 min rest

2x 200m with 200m jog rest between each

__December 10__

Long:

2 x 800m @85% with 1 min rest,

2 min rest,

4x 400m @ 85% with 1 min rest between each,

2 min rest,

1 x 800m @ 85%

Short:

2 x 600m @ 85%, with 1 min rest,

2 min rest,

3 x 400m @ 90% with 1 min rest between each

2 min rest,

1 x 600m @ 90%

Fitness:

4 x 200m with 200m jog

2 min rest

2 x 300m with 100m jog in between

2 min rest

2 x 400m with 2 min rest

__December 3__

Long:

2 sets of:

3 x 300m @ 80% with 100m jog @ 75%( continuous for 3 laps)

2-3 min rest

1x 1200m @ 85%

3 min between each set

Short:

2 sets of:

2x 300m @80% with 100m jog @75%

2-3 min rest

1x 800m @85%

3 min rest between each set

Fitness:

2 sets of:

Run 100m, jog 100m, run 200m, jog 200m, run 300m , jog 300m, run 400m

2-3 min rest between each set

### November 2014

__November 26__

Long:

2x 400m @ 85% with 1 min rest,

2 min rest,

2x 800m @ 80% with 1 min rest

2 min rest,

3 x 400m @ 85% with 1 min rest,

2 min rest,

1x 1200m @ 80%

Short:

2x 400m @ 85% with 1 min rest,

1x 800m @ 80%,

2 min rest,

2 x 400m @ 85% with 1 min rest,

1 x 800m @ 80%

Fitness:

4x 200m with 200m jog rest,

1 min rest,

4x 100m with 100m jog rest,

1 min rest,

2 x 400m with 200m jog rest

__November 19__

Long:

4x 200m with 30 sec rest @ 80% effort

3 min rest

8 min @ tempo pace 75% effort

3 min rest

4x 200m with 30 sec rest @ 80% effort

3 min rest

5 min @ tempo pace 75% effort

Short:

4x 200m with 30 sec rest @ 80% effort

3 min rest

2x 4 min tempo with 1 min rest @ 75% effort

3 min rest

4 x 200m with 30 sec rest @ 80% effort

Fitness:

Miracle mile,

2 min rest

Miracle 1200m,

2 min rest,

Miracle 800m

__November 12__

Long workout:

2 sets of:

2x 400m @ 85% with 1 min rest,

2 min rest,

1x800m @80%

3 min between sets

Then do:

2x 400m @90% with 2 min rest

Short workout:

2 sets of:

4x 200m @85% with 30 sec rest

2 min between each set

Then do:

2-4x 400m @90% with 2 min rest

Fitness:

4x 100m with 20 sec rest,

2 min rest,

4x 200m with 30 sec rest,

2 min rest,

2x 400m with 2 min rest

__November 5__

Long:

3 sets of:

4x 300m@ 80% effort with 100m jog @ 75% effort ( continuous for 4 laps)

3 min rest between sets

Short:

4 sets of:

2x 300m @ 80% with 100m jog @ 75% effort ( continuous for 2 laps)

2-3 min rest between each set

Fitness:

Miracle mile( concentrate on keeping rest jog at a good pace)

3 min rest

3x 400m strong and steady with 2 min rest between each

### October 2014

__October 29__

Long:

1x1200m( 80% first 400m, 85% second 400m, 80% last 400m)

3 min rest

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

3 min rest between sets

Repeat

Short:

1x 600m @ 85%, 2 min rest

1x 400m @ 90%, 2 min rest

3 min between sets

Repeat 2 more times

Fitness option:

3 min strong( outside lanes if preferred)

2 min rest

4x 100m with 20 sec rest

2 min rest

5 min strong

2 min rest

4x 100m with 20 sec rest

2 min rest

2 min strong

__October 22__

Long workout:

5-6 x 800m @ 80% with 2 min rest in between

Short workout:

5-6 x 600m @ 85% with 2 min rest in between

Fitness option:

8x 200m with 200m jog in between

__October 15__

Long workout:

10x 400m, with 90 sec rest between each

Run 80% effort for first, 85% effort for second and continue with pattern until 10

Short workout:

6-8x 400m with 90 sec rest between each

80% effort, 85% effort until 8

Fitness:

1x 400m, 2 min rest

2 x 200m with 200m jog rest,

4 x 100m with 20 sec rest,

2 min rest,

1x 400m, 2 min rest

4x 100m with 20 sec rest

__October 8__

Long:

3x 300m @ 80% with 100m jog @ 70%( continuous for 3 laps)

2 -3 min ret

3x 300m @ 85% with 90 sec rest between

2-3 min rest

3x 300m @ 80% with 100m jog @ 70%

2-3 min rest

3x 300m @ 85% with 90 sec rest ( last set optional)

Short:

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

2 min rest

2 x 300m @ 90% with 90 sec rest

2 min rest

2 x 300m @ 85% with 100m jog @ 75%

2 min rest

2x 300m @ 90% with 90 sec rest

2 min rest

2x 300m @85% with 100m jog @ 75%

Fitness:

Miracle mile, 3 min rest

Miracle 1200m, 2 min rest

Miracle 800m

Focus on maintaining a good pace on rest jog

__October 1__

Long:

2x 600m @ 80% with 1 min rest between

2 1/2 min rest

1x 1200m @ 80%

2 1/2 min rest

2 x 400m @ 85% with 1 min rest

2 min rest

1x 800m @ 85%

Short:

2x 400m @ 85% with 1 min rest

2 min rest

1x 800m @ 80%

2 min rest

2x 400m @ 85% with 1 min rest

2 min rest

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

Fitness option:

1x 200m with 200m jog rest

1x 300m with 100m jog rest

2x 100m with 100m jog rest

3 min rest

Repeat

### September 2014

__September 24__

Long:

2 sets of:

5x 300m @80% with 100m jog rest @70%

(rest jog should take about half the time it takes to run the 300m interval)

3 min between sets

Short:

2 sets of:

3x 300m @80% with 100m jog rest @70%

3 min between sets

4x 100m with 20 sec rest between

Fitness:

4x 100m with 20 sec rest between

2 min rest

1x 400m

2 min rest

4x 100m with 20 sec rest

2 min rest

1 x 400m

2 min rest

2x 200m with 200m jog rest between

__September 17__

Long:

3 x 400m with 30 sec rest @ 75%

2min rest

1x 1200m @ 80%

2-3 min rest

3x 400m with 30 sec rest @75%

2 min rest

1x 1200m @80%

Short:

2x 400m with 30 sec rest @ 75%

2 min rest

1x 800m @ 80%

2-3 min rest

2x 400m with 30 sec rest @ 75%

2 min rest

1x 800m @ 80%

Fitness option:

Miracle mile

3 min rest

6x 100m with 20 sec rest

2 min rest

Miracle mile

__September 10__

Long:

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

3 min rest

10 min tempo@ 75%

3 min rest

2x 400m @ 85% with 2 min rest

Short:

2x 200m @ 85% with 1 min rest between each

3 min rest

2x 4 min with 1 min rest @75%

3 min rest

2x 200m@85% with 1 min rest

Fitness option:

1x 400m, jog 400m

1x 200m , 200m jog

1x800m running straights, jogging turns( miracle style)

2 min rest

4x 200m with 200m jog between

__September 3__

Long:

800m @80%, 2 min rest

600m @85%, 2 min rest

400m @90%, 1 min rest

200m @90%

3 min recovery

Repeat set

Short:

600m @85%, 2 min rest

400m @85%, 1 min rest

2 x 200m @90% with 1 min rest

3 min recovery

Repeat

Third option:

2x 400m with 200m jog rest

2 min rest

2x 400m with 200m jog rest

2 min rest

2x 200m with 200m jog rest

### August 2014

__August 27__

Long:

4x 400m @ 85% with 90 sec rest between each

2-3 min rest

2 x 600m @ 85% with 2 min rest between each

2-3 min rest

1 x 1200m @ 80%

Short:

2x 400m @85% with 90 sec rest

2-3 min rest

2x 800m @ 80% with 2 min rest

2-3 min rest

2x 200m @ 85% with 1 min rest

Fitness option:

5x 100m with 20 sec rest

1 min rest

2 x 600m with 200m jog rest in between each

2-3 min rest

5x 100m with 20 sec rest

__August 20__

Long:

3 sets of:

800m @ 80%, 1 min rest,

400m @85%

2-3 min rest between each set

4x200m with 1 min rest @85%

Short:

3 sets of:

600m@ 85%, 1 min rest,

200m @ 90%

2-3 min rest between each set

2-4 x 200m @ 90% with 1 min rest

Fitness option:

Miracle mile( timed)

3 min rest

Miracle 800m (timed)

2 min rest

2x 200m with 200m jog rest

__August 13__

Long:

2 sets of:

1x 1200m ( run first 400m @ 80%, second 400m @ 75%, third 400m @ 85%)

3 min rest

400m @ 85%

90 sec rest

2x 200m with 30 sec rest @ 85%

2-3 min between each set

Short:

1x 800m ( run first 400m @ 75% and second 400m @ 85%)

2-3 min rest

3x 200m with 30 sec rest @ 85%

2-3 min rest between each set

Fitness option:

Miracle mile

Run straights strong, jog turns but not total recovery jogs, clock entire mile

3 min rest

Repeat

__August 6__

Long workout:

10x 300m with 100m jog rest+ 45 seconds rest

Run at 85% effort

Short workout:

6x 300m with 100m jog rest + 45 seconds rest

Run at 85% effort

2-3 min rest

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

Fitness option:

4x 100m with 20 sec rest

1 min rest

Run 400m steady and strong

Run 2-3 sets with 3 min rest between each set

### July 2014

__July 30__

Long workout:

3 sets of :

2x 600m @80% with 1 min rest

2-3 min rest between sets

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

Short workout:

3 sets of :

2x 400m @85% with 1 min rest

2-3 min rest between sets

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

Fitness option:

4x 400m(increasing the power and speed every 100m) with 2 min rest between

2-3 min rest

6x 200m with 200m jog rest

__July 23__

Long workout:

4 sets of:

3x 300m with 100m jog( run 300m @ 80% and 100m @75%)

2-3 min between sets

Short workout:

2 sets of:

3x 300m with 100m jog( 300m @ 80% and 100m @ 75%)

2-3 min rest between sets

4x 200m @85% with 30 sec rest

Fitness option:

Miracle mile

2-3 min rest

Miracle mile

2-3 min rest

4-6 x 100m with 20 sec rest

__July 16__

Long workout:

4x 200@ 85% with 30 sec rest,

2 min rest

6 in/out 200’s.( first 200 @ 80%, second 200@ 75%, etc until 6 continuous are completed)

2 min rest

4 x 200@ 85% with 30 sec rest

2 min rest

4 in/ out 200’s( first 200@ 90%, second 200@ 80% , etc. until 4 are completed)

Short workout:

6x 200@ 85% with 30 sec rest,

2 min rest

4x in/out 200’s ( first 200 @ 90%, second 200@ 80%, etc until 4 200’s continuous are completed)

2 min rest

6x 200 @ 85% with 30 sec rest

Fitness option:

Run 100m, jog 100m,

Run 200m, jog 100m,

Run 300m, jog 100m

Run 400m

Rest 2 min

Repeat (starting With 400m and ending with 100m)

__July 9__

Long workout:

800m @ 80%, 2 min rest,

600m, @80%, 2 min rest,

400m@ 85%, 1 min rest,

200m @ 90%, 1 min rest

200m @ 90%, 1 min rest,

400m @85%, 2 min rest,

600m @85%, 2 min rest,

800m @85%

Short workout:

600m @80%, 2 min rest

500m @ 85%, 2 min rest,

400m @ 85%, 1 min rest,

200m @ 90%, 1 min rest,

200m @ 90%, 1 min rest

400m @ 85%, 2 min rest

500m @ 85%, 2 min rest,

600m @ 85%

Fitness option:

4x 400m with 1 min rest jog,

3 min rest

4x 200m with 1 min rest,

2 min rest

4x 100m with 20 sec rest

__July 2__

Long workout:

5-6 sets of:

2x 400m with 30 sec recovery @80%

2 min rest between each set

Short workout:

5 sets of:

400m @80%, 30 sec rest, 200m @ 85%

2 min rest between each set

Fitness option:

6x 100m @ 85% with 20 sec rest

2 min rest

4x 200m @ 85% with 200m jog recovery

2 min rest

6x 100m @ 85% with 20 sec rest

### June 2014

__June 25__

Long workout:

3 sets of:

Tempo 5 min@ 75% effort, 1 min rest, 1x 400m @85%

2-3 min rest between sets

Short workout:

3 sets of:

Tempo 3 min @75% effort, 1 min rest, 1x 400m @ 85%

2-3 min rest between sets

Third option:

4x miracle 800m with 2 min jog rest between each 800m

__June 18__

Long:

3 sets of:

600m @ 85%, 2 min rest,

400m @ 90%, 2 min rest,

200m @ 90%

3 min rest

4x 200m with 30 sec rest @ 85%

Short:

600m @ 85%, 2 min rest,

400m @ 85%, 2 min rest,

200m @ 90%, 1 min rest,

200m @ 90%, 1 min rest,

400m @ 85%, 2 min rest,

600m @85%

Third option:

Miracle mile, 3 min rest,

Miracle 800m, 2 min rest,

1x 800m @ 80% timed effort

__June 11__

Long workout on road:

4 x 2 min @ 85%, 1 min rest

2 min rest

4 x 1 min @ 85%, 1 min rest

2 min rest

4 min @ 85%

Short workout on the road:

6x 1 min @ 85% , 1 min rest

2 min rest

2x 2 min @85% , 1 min rest

2 min rest

1x 3 min@ 85%

__June 4__

Long workout :

2 sets of :

100m @85%, 100m jog rest,

200m @ 85%, 100m jog rest,

300m @ 85%, 100m jog rest,

400m @ 85%, 100m jog rest

800m @ 85%

3-4 min rest between sets

Short workout :

2-3 sets of :

100m @85%, 100m jog rest

200m @85%, 100m jog rest

400m @ 85%

3 min rest between each set

Third option(fitness option) :

Continuous run

6 min @ 75% effort, 2 min jog rest,

4 min @ 75% effort, 2 min jog rest,

3 min @ 80% effort, 2 min jog rest,

2 min @ 85% effort, 2 min jog rest

1 min @ 90% effort

### May 2014

__May 28__

Long workout:

2 sets of:

2x 800m @ 80% with 1 min rest

2x 400m @ 85% with 1 min rest

4 min rest between sets

Short workout:

3 sets of:

5 x 200m @ 85% with 30 sec rest

2 min rest between sets

Third option:

2x 200m with 200m jog rest between

2x 400m with 1 min rest

3 min rest

2x 800m with 400m jog rest between

__May 21__

Long workout:

2 sets of:

2x 400m @ 85% with 2 min rest

2x 600m @ 85% with 2 min rest

2x 200m @ 90% with 1 min rest

3-4 min between sets

Short workout:

2 sets of:

600m @85% with 2 min rest

400m @ 90% with 2 min rest

2 x 200m @90% with 1 min rest

3-4 min rest between sets

Third option (fitness option)

2x 400m with 2 min rest

4 min strong, 2 min jog easy

2 x 400m with 2 min rest

4min strong

__May 14__

Long workout:

6x 200m with 30 sec rest @85%

2 min rest

1x 1200m @ 80%

2 1/2 min rest

6x 200m with 30 sec rest @ 85%

2 min rest

1x 1200m @85%

Short workout:

4x 200m @ 85% with 30 sec rest

2 min rest

1x800m @80%

2 min rest

4x 200m @ 85% with 30 sec rest

2 min rest

1 x 800m @ 85%

Third option:

6x 200m with 30 sec rest

3 min jog rest

6 x 200m with 30 sec rest

__May 7__

Long workout:

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

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

Repeat set

3 min rest between sets

Short workout:

2x 200m @ 90% with 1 min rest between

2x 600m @ 80% with 1 min rest

Repeat set

3 min between each set

Third option:

Miracle 2 mile

Rest 3-5 min

6x 100m with 20 sec rest

### April 2014

__April 30__

Long workout:

Split 800’s

4x (2x 400m with 30 sec rest) run each 400m @ 85%

2-3 min rest between each set

1x 800m @ 85%

Short workout:

Split 600’s

4x (2x 300m with 30 sec rest) run each 300m @85%

2 min rest between each set

1x 600m @ 85%

Third option:

Run 100m, jog 100m, run 200m, jog 100m, run 300m, jog 100m, run 400m

Repeat

__April 23__

Long workout:

1x1200m @ 80%

3 min rest

1 x800m @ 85%

2 min rest

4x 400m with 2 min rest @ 90%

3 min rest

1 x 1200m @ 80%

Short workout:

1x 800m @ 80%

2 min rest

4x 400m with 2 min rest @ 90%

3 min rest

1x 800m @85%

Third option:

8x 100m with 20 sec rest

2 min rest

Miracle mile

3 min rest

8 x 100m with 20 sec rest

__April 16__

Long workout:

1x 400m @ 80%

2 min rest

7 min @ tempo pace or 70%

3 min rest

2x 400m @ 80% with 1 min rest

2 min rest

7 min @ tempo pace or 75%

3 min rest

1 x 400m @ 85%

Short workout:

1x400m@ 80%

2 min rest

5 min @ tempo pace or 75%

3 min rest

2 x 400m @ 85% with 1 min rest

2 min rest

3 min @ 80%

Third option and/or Boston Marathoners:

4 min strong but very relaxed @ 10 k pace,

2 min easy jog or rest

3 min strong and relaxed @ 10k pace,

2 min easy or rest

2 min @ 10k pace,

2 min jog or rest

1 min @ 10 k pace

__April 9__

Long workout:

4x 400m with 30 sec rest @ 80%

3 min rest

4x 400m with 1 min rest @ 85%

3 min rest

4 x 400m with 30 sec rest @ 80%

Short workout:

4x 400m with 1 min rest @ 85%

3 min rest

4x 400m with 1 min rest @ 85%

Third option:

4 x 200m with 200m jog

2 min rest

Miracle mile

2 min rest

4 x 100m with 20 sec rest

__April 2__

Long workout:

3(2 x 800m) @ 80% with 1 min rest, 2 1/2 min rest between sets

Short workout:

2x ( 2x 600) @ 80% with 1 min rest, 2 min rest between sets

2x 400m @ 85% with 1 min rest

Third option:

4 x 400m strong with 200m jog rest

### March 2014

__March 26__

Long:

4x 400m @ 85% with 90 sec rest

2min rest

1x mile( 8 laps) @ 80% steady

3 min rest

4x 400m @ 85% with 90 sec rest

Short:

2x 400m @ 90% with 90 sec rest

2 min rest

2x 800m @ 80% with 2 min rest

2 min rest

2x 400m @90% with 90 sec rest

Third option:

Run strong and steady for 2 min, take 2 min easy jog break

Run strong and steady for 3 min, take 2 min easy jog break

Run strong and steady for 4 min, take 2 min easy jog break

Run strong for 1 min, take 1 min easy jog break

Run strong for 1 min

__March 19__

Long workout:

1x 2000m, running first 2 laps @ 75%, next 4 laps @ 80%, next 2 laps at 85%, last 2 laps @ 75%

3 min rest

1x 1200m @ 80%,

2 min rest

2x 800 with 2 min rest @ 85%

Short workout:

4x 800m @ 85% with 2 1/2 min rest between each

Third option:

Miracle mile

2 min rest

4x 200m with 200m jog rest between

__March 12__

Long workout:

5 x 1000m with 2 1/2 min rest @ 80% effort

Short workout:

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

2x 1000m @ 80% with 2 1/2 min rest between

2x 400m @ 90% with 2 min rest

Third option:

4x 400m running each 100m faster than the next, 200m jog rest between each 400m

__March 5__

Long workout:

1x 1000m @ 85% 2 min rest

4 x 400m with 30 seconds rest @ 80%, 2 min rest

1x 1000m @ 85%, 2 min rest

3x 400m with 30 sec rest @ 80%

Short workout:

1x800m @ 85%, 2 min rest

2x400m with 30 sec rest @ 80%, 2 min rest

1x 600m @90%, 2 min rest

2x 400m with 30 sec rest@ 85%, 2 min rest

2x 200m with 30 sec rest@ 90%

Third option:

8x 200m strong with 200m jog in between

### February 2014

__February 26__

Long workout:

Split 800’s

3 X (2x 800m ) with 1 min rest. Run first 800m @ 80% and second 800m @85%

3 min rest between sets

Short workout:

Split 600/400

3 X (600m 1 min rest 400m). Run 600m @ 85% and 400m @ 88%

2 1/2 min rest between sets

Third option:

3 min of sustained effort, 1 min jog, 2 min sustained effort

1 min rest

Repeat 2 more times

__February 19__

Long workout:

1x 2000m( 10 laps) :run 400m at 80%, next 200m at 70%, etc until 9 laps is completed with same pattern, last 200m at 85%

3 min recovery

1x 1200m ( 6 laps) : run 400m @ 82%, run 200m @ 75% until 6 laps completed

3 min recovery

1x 800m @ 82%

2 min rest

1x 800m @ 82%

Short workout:

2 x1200m (6 laps): run 400m @ 82%, 200m @ 75% continue pattern until 6 laps completed.

3 min rest between sets

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

Third option:

Miracle mile

Rest 3 min

Miracle 800m

Rest 3 min

Miracle 800m

__February 12__

Long workout:

2 sets of :

800m @ 80%, 2 min rest, 600m @ 80%, 400m @ 85%, 200m @ 85%

3 min rest between sets

2x 400m @ 80% with 40 sec rest

Short workout:

2 sets of:

600m @ 85%, 2 min rest ,400m @ 85%, 1 min rest, 400m @ 85%

3 min between each set

2 x 200m @ 90% with 30 sec rest

Third option:

4x 200m, running first 100m medium and last 100m stronger

Take 200m jog between each

Repeat (but run first 100m strong and ease into medium effort for last 100m)

__February 5__

Long:

3 sets of:

1x 1000m @ 80%, 90 sec rest, 1 x 400m @ 85%

3 min rest between each set

3x 200m @ 85% with 1 min rest

Short:

3 sets of :

600m @ 85%, 2 min rest, 400m @ 85%, 1 min rest , 200m @ 90%

3 min rest between each set

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

Third option:

2x 200m strong with 200m jog between

1 min rest

4x 400m strong with 1 min rest between

1 min rest

2x 200m strong with 200m jog between

### January 2014

__January 29__

Long workout:

3 x mile with varying paces.

First mile: run first 400m @ 75%, second 400m 80%, third 400m @ 75%, last 400m @ 85%

3 min rest

Second mile: 400m @ 80%, 400m @ 85%, 400m 75%, 400m @ 80%

Rest 3 min

Third mile: even paced @ 82%

Short workout:

1x mile with varying pace

Run first 400m @ 75%, second 400m@ 80%, third 400m@ 75%, last 400m@ 85%

3 min rest

1x 800m @ 85%

2 min rest

1x 400m @ 85%

2x 200m @ 85% with 1 min rest between each

Third option:

Miracle mile

3 min rest

Miracle 800m

2 min rest

Miracle 800m

__January 22__

Long workout:

1 X in and out 800m( 4 laps alternating between 80% and 75% effort)

2 min rest

1x 800m @ 80% effort

2 min rest

1 X in and out 800m alternating each 200m between 80% and 75% effort

2 min rest

1 x 800m @ 80% effort

3min rest

2 x 400m with 1 min rest @ 85%

Short workout:

1 X in and out 800m alternating between 80% effort and 75% effort

2 min rest

1x 400m @ 85% effort

2 min rest

1 X in and out 800m alternating between 80% and 75% effort

2 min rest

1 X 400m @ 85% effort

Third option:

3-4 sets of:

run 100m jog 100m

run 200m jog 100m

run 300m jog 100m

2 min rest between sets

__January 15__

Long workout:

10x 400m with 90 sec rest, alternating between 80% effort and 85% effort

Short workout:

6x 400m with 90 sec rest, alternating between 80% effort and 85% effort

2 min rest

4x 200m with 30 sec rest @ 85% effort

Third option:

4x 200m striding strong with 200m jog rest

2 min rest

4x 400m striding strong with 1 min rest between each

__January 8__

long workout:

2x 200m @ 85% with 1 min rest

2x 400m @ 82% with 1 min rest

2X 800m @ 80% with 1 min rest

2x 200m @ 85% with 1 min rest

2X 400m @ 82% with 1 min rest

1x 800M @ 82%

short workout:

2x 200m @ 85% with 1min rest

2x 400m @ 82% with 1 min rest

1x 600m @ 85% with 1 min rest

2x 400m @ 85% with 1 min rest

2x 200m @ 85% with 1 min rest

third option:

4 laps (indoor track) of striding straights and jogging the turns

2 min rest

2x 200m with 200m jog rest

2 min rest

1x 400m

2 min rest

1x 600m(3 laps)