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)