December 2015

December 23
Long:
1x400m @85%, 1 min rest
2x 200m @85% with 1 min rest
2min rest
1x mile @80%,
3 min rest
1x 400m @85%, 1 min rest
2x 200m @85%, with 1 min rest

Short:
4 sets of:
1x 400m @85%, 1 min rest
2x 200m @85% with 1 min rest
2 min rest between sets

Fitness:
4x 200m with 30 sec rest between each
2 min rest
2x 400m with 200m jog in between
2 min rest
4x 200m with 30 sec rest between each

December 16
Long:
4x 1200m @ 80% with 2 min rest between each

Short:
1x 1200m @ 80%,
2 min rest
1x 800m @ 80%
2 min rest
1x 400m @ 85%
1 min rest
4x 200m @ 85% with 30 sec rest between each

Fitness:
8x 100m with 20 seconds rest between each
2 min rest
1x 800m,
2 min rest
8x 100m with 20 seconds rest between each
2 min rest
1x 800m

December 9
Long:
4 sets of:
2x 600m @ 80% with 1 min rest

2-3 min rest between sets

Short:
3 sets of:
1x600m @80%, 1 min rest
1x 400m @ 85%

2-3 min rest between sets

Fitness:
Miracle Mile,
2 min rest
Miracle 1200m,
2 min rest
Miracle 800m,
1 min rest
Miracle 400m

December 2
Long:
2 sets of:
1x1000m @ 80%, 2 min rest
1x 800m @ 80%, 2 min rest,
1x 400m @ 85%, 1 min rest
1x200m @ 85%
2-3 min rest between sets

Short:
2 sets of:
1x800m @ 80%, 2 min rest,
1x 600m @ 80%, 2 min rest
1x 200m @ 85%
2-3 min rest between sets

Fitness:
8x 200m with 200m jog rest in between each 200m

November 2015

November 25
Long:
12x 400m @ 80% with 90 sec rest between each

Short:
8x 400m @ 85%/with 90 sec rest between each

Fitness:
2-3 sets of:
2x 400m with 400m jog between
2 min between sets

November 18
Long:
2 sets of:
3 x 400m@85% with 1 min rest between,
2 min rest,
1 x 800m @ 80%, 2 min rest
2 x 200m @ 85% with 40 sec rest

3 min rest between sets

Short:
2 sets of:
1 x 400m @ 85%, with 2 min rest,
1 x 800m @ 80%, with 2 min rest,
2 x 200m @ 85%, with 40 sec rest between

3 min rest between sets

Fitness:
2-3 sets of:
run 400m,jog 200m,
run 300m, jog 100m,
run 200m

3 min rest between sets

November 11
Long:
2 sets of:
1x 1200m @ 80%, 2 min rest
1x 800m @ 80%, 2 min rest
1x 400m @85%

3 min rest between sets

Short:
1x 1200m @ 80%, 2 min rest
1 x 800m @ 85%, 2 min rest
2x 400m @85%, 90 sec rest,
2x 200m @85%, 40 sec rest

Fitness:
8x 200m with 200m jog rest between

November 4
Long:
4x 200m @ 80% with 40 sec rest,
2 min rest
1x 800m @ 80%,
2 min rest
4x 200m @85% with 40 sec rest,
2 min rest
1x 800m @ 85%
3 min rest
1x mile @ 80%

Short:
6x 200m @80% with 40 sec rest,
2 min rest,
1x 800m @ 85%,
2 min rest
6x 200m @ 85% with 40 sec rest

Fitness:
Miracle mile,
3 min rest
Miracle 800m,
2 min rest
1x800m strong

October 2015

October 28
Long:
2 sets of:
1x 800m @80%, 90 sec rest
1 x 600m @85%, 90 sec rest,
1x 400m @85%, 90 sec rest,
2x 200m @ 85% with 1 min rest

3 min rest between sets

1x 400m @ 90%

Short:
2 sets of :
1x 600m @ 85%, 90 sec rest,
1x 400m @90%, 90 sec rest,
1x 200m @ 90%

3 min rest between sets

1 x 600m @90%

Fitness:
2 sets of:
800m, jog 200m
600m, jog 200m,
400m

3 min rest between sets

4x 100m with 20 sec rest

October 21
Long:
4x 300m @ 80% with 100m jog @70% continuous
2-3 min rest
1 mile @ 75%
2-3 min rest
4x 300m @80% with 100m jog @70% continuous

Short:
3x 300m @ 80% with 100m jog @ 70% continuous
2-3 min rest
1x 800m @ 85%
2-3 min rest
3 x 300m @80% with 100m jog @ 70% continuous

Fitness:
3 sets of:
3x 300m with 100m jog rest
2 min rest between sets

October 14
long:
2X 800m @ 80% with 2 min rest between,
1X 1200m @ 80%, 2 min rest
2X 800m @ 85% with 2 min rest between

short:
2X 400m @ 85% with 90 sec rest between,
1X1200m @ 80% with 2min rest
2X 600m @ 85% with 2 min rest between

fitness:
2 sets of:
run 100m, jog 100m
run 200m, jog 100m,
run 300m, jog 100m
run 400m

2-3 min rest between sets

October 7
Long:
3 sets of:
1x 800m @. 80%, 2 min rest
2x 400m @85%, 1 min rest

2-3 min rest between sets

Short:
2 sets of:
1x 800m @ 80%, 2 min rest
2 x400m @ 85%, 1 min rest

Fitness:
Miracle mile,2 min rest
4x 400m with 1 min rest

September 2015

September 30
Long:
2 sets of:
1x 1200m @ 80%, 2 min rest,
3x 400m @ 85%, with 90 sec rest between each

2-3 min rest between sets

Short:
2 sets of:
1x 800m @ 80%, 2 min rest,
1x 400m @85%, 90 sec rest,
2x 200m @ 90%, 1 min rest between each

2-3 min rest between sets

Fitness:
Miracle mile,
2 min rest
4x200m with 45 sec rest between each,
2 min rest
Miracle 800m

September 23
Long:
3 sets of:
1000m @ 80%, 2min rest
600m @ 85%

3 min rest between sets

Short:
3 sets of:
800m @ 80%, 2 min rest
300m @ 85%

3 min rest between sets

Fitness:
4X 400m with 200m jog rest between each,
2 min rest

1 X 800m strong

September 16
Long:
8 x 600m alternating the effort between 75% and 80% with 90 sec rest between each

Short:
3 sets of:
600m @ 80%, 2 min rest
400m @ 85%, 1 min rest
200m @ 85%

2-3 min rest between sets

Fitness:
Miracle mile, 3 min rest
3 x 600m with 2 min rest between

September 9
Long:
2x 800m @ 80% with 2 min rest,
2x 600m @ 80% with 2 min rest,
2 x 400m @ 85% with 90 sec rest,
6 x 200m @ 85% with 45 sec rest

Short:
1 x 800m @80% with 2 min rest,
1x 600m @85% with 2 min rest,
2x 400m @ 85% with 90 sec rest,
5 x 200m @ 85% with 45 sec rest

Fitness:
4x 200m with 45 sec rest,
2 min rest
8x 100m with 20 sec rest,
2 min rest
4 x 200m with 45 sec rest,
2 min rest
8 x 100m with 20 sec rest

September 2
long:
10-12 x 400m @ 80-85% with 90 sec rest between each

short:
8 x 400m @ 85% with 90 sec rest between each

fitness:
4 x 400m with 90 sec rest between each

2 min rest

1 x 4 min strong, 2 min rest
1 x 2 min strong, 1 min rest
1 x 1 min strong

August 2015

August 26
Long:
2 X1000m @ 80% with 2 min rest between each
2X600m @ 85% with 2min rest between each
4X 400m @ 85% with 90 sec rest between each

Short:
2 X 800m @ 80% with 2 min rest between each
4X 400m @85% with 90 sec rest between each

Fitness:
run 100m, jog 100m,
run 200m, jog 100m,
run 300m, jog 100m
run 400m
2-3 min rest
10 X 100m with 20 sec rest

August 19
Long:
8 X 200m @ 80% with 45 sec rest between each,
2 min rest
1 mile @ 80%,
2 min rest,
8X 200m @ 80% with 45 sec rest between each

Short:
16 X 200m @ 80% with 45 sec rest between each

Fitness:
4 X 200m with 45 sec rest between each,
2 min rest
4X 400m with 1 min rest between each,
2 min rest
4 X 200m with 45 sec rest between each

August 12
long:
3 sets of:
1 x 1000m @80% 1 min rest,
1x 600m @ 85%

2-3 min rest between sets

short:
3 sets of :
1 x 600m @ 80%, 1min rest
1x 400m @ 85%, 1 min rest
1 x 200m @ 85%

2-3 min rest between each set

fitness:
2-3 sets of :
miracle mile
2-3 min rest between each set

August 5
Long:
8x 600m alternating between 80% and 85% effort with 2 min rest between each

Short:
5 x 600m increasing effort each interval to 85%
2 min rest between each

Fitness:
4x 100m with 20 sec rest
1 min rest
1x 400m
2 min rest
4x 100m with 20 sec rest
1 min rest
1x 400m
2 min rest
4x 200m with 200m jog rest

July 2015

July 29
Long:
2 sets of:
2 X 800m @ 75% with 45 sec rest
1X 400M @ 80% with 45 sec rest
2 X 200m @ 85% with 45 sec rest

2-3 min rest between sets

Short:
1x 800 @ 80%, 2 min rest
1x 400@ 85%, 2 min rest
6x 200m @ 85% with 45 sec rest between

2-3 min rest
1x 800m @ 85%

Fitness:
2 sets of:
6X 200m with 45 sec rest

2 min rest between sets

July 22
long:
3 sets of:
4 X 300m @ 80% with 100m running rest @ 70% continuous until 4 laps are completed
3 min rest between each set

short:
4 sets of:
2 X 300m @ 85% with 100m running rest @ 75% continuous until 2 laps are completed
2 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

July 15
long:
3 sets of:
400m@ 85%, 90 sec rest
400m@ 85%, 90 sec rest
800m @ 80%
3 min between sets

Short:
4 sets of:
200m@85%, 1 min rest
200m@ 85%, 1 min rest
400m @ 80%

2-3 min rest between sets

Fitness:
2 sets of:
2x 200m with 30 sec rest between,
1 min rest
2x 400m with 200m jog rest between

2 min rest between sets

July 8
Long:
2 sets of:
1x 1000m @ 80%, 1 min rest
1x 600m @80%, 1 min rest
1x 400m @ 80%, 1 min rest
2x 200m @85%, 40 sec rest between each

3 min rest between sets

Short:
2 sets of :
1x 500m @80%, 45 sec rest
1x 500m @80%, 45 sec rest
1x 300m @80%, 45 sec rest
1x 300m @ 80%

3 min rest between sets

Fitness:
2 sets of:
1x 800m, 2 min rest
8x 100m with 20 sec rest between each

3 min rest between each set

July 1
long:
in and out 200’s

3 sets of:
8 X 200m or 1 mile (continuous) alternating efforts of 80% and 75% every 200m

3 min recovery between sets

short:
2 sets of:
4X 200m or 800m(continuous) alternating efforts of 80% and 75% every 200m

2 min rest between sets

1 set of:
2 X 600m @ 85% with 2 min rest between each

fitness:
2-3 X miracle mile
3 min rest between sets

June 2015

June 24
long:
2 X 1000m @ 80% with 40 sec rest between each
2-3 min rest
2 X 800m @ 80% with 30 sec rest between each
2-3 min rest
2 X 600m @ 80% with 30 sec rest between each

short:
2 sets of:
2 X 600m @ 80% with 30 sec rest between each

2-3 min between each set

2 x 400m @ 80% with 30 sec rest between each

fitness:
2 sets of:
run 400m, jog 100m
run 300m, jog 100m,
run 200m, jog 100m
run 100m
2-3 min rest between each set

June 17

Tiara Run!
The winner of the Tiara run may not be the fastest runner but the most accurate in predicting their time. To help you predict your time:

Click here to see the route.

Left out of the high school parking lot (Wellesley St)
Right on Brown Street
Left on Winter Street
Left on Beaver Road
Bear right on Beaver Road
Left on Radcliffe
Left on Wellesley Street back to the high school

Alternate Workout
Long:
12 X 400m with 90 sec rest between ( alternating between 80% effort and 85% effort)

Short:
8 X 400m with 90 sec rest between ( alternating between 80% effort and 85% effort)

June 10
Long:
2 sets of:
1000m @ 80%, 2 min rest, 600m @ 85%
2-3 min between each set

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

Short:
2 sets of:
600m @ 85%, 2 min rest, 400m @ 85%, 90 sec rest, 200m @ 90%
2-3 min between each set

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

Fitness:
4x 100m with 20 sec rest, 1 min rest
400m, 2 min rest,
4x100m with 20 sec rest, 1 min rest
400M, 2min rest,
2 x 200m with 200m jog rest between each

June 3
Long:
5 X 1000m @ 75% with 30–40 sec rest between each

Short:
2 x 1000M @ 80% with 30-40 sec rest between each
3 min rest
2 X 600M @ 85% with 30-40 sec rest between each

Fitness:
2 X 800M with 1 min rest between each
2 X 600M with 1 min rest between each
2 X 400m with 1 min rest between each
2 X 200m with 1 min rest between each

May 2015

May 27
Long:
8 x 200m @ 85% with 40 sec rest between each,
3 min rest
2x 800m @ 80% with 2 min rest between each
3 min rest
8X 200m @ 85% with 40 sec rest between each

Short:
8X 400m @ 85% with 2 min rest between each

Fitness:
6x 400m with 200m jog rest between each( hard stride on straights in 400’s and jog turns, then jog 200m after each 400M)
each 400m run ‘miracle mile” style

May 20
Long:
2x 600m @85% with 2 min rest
3 min rest
8 minutes of 1 min fast/30 seconds slow
3 min rest
1 mile @85%

Short:
2x400m @ 85% with 2 min rest
2 min rest
5 min of 1 min fast/30 sec slow,
3 min rest
1x 800m @90%

Fitness:
4x 200m with 30sec rest,
2 min rest
4x200m with 30 sec rest,
2 min rest
Miracle mile

May 13
Long:
400m @85%, 90 sec rest, 300m @85%
Continue until you complete 5 x400 and 5 x300

Short:
3 sets of:
400m @85%, 90 sec rest, 300m @85%, 1 min rest, 200m @85%, 1 min rest, 100m@90%

2 min rest between sets

Fitness:
2x 200m with 200m jog rest, 1 min rest
2x 300m with 100m jog rest, 1 min rest
2x 400m with 90 sec rest
Miracle 800m

May 6
Long:
2x 7 min ( first 7 min at 80%, second 7 min @85%)
3 min rest between each
4x 200m @85% with 200m jog between each

Short:
1x 5 min @ 80%
3 min rest
6 x 200m @85% with 200m jog between each

Fitness:
Miracle mile, 3 min rest
2x 800m with 400m jog rest between each, 3 min rest
4x 100m with 20 sec rest between each

April 2015

April 29
Long:
3 sets of:
4x 200m @ 85% with 45 sec rest,
1x 800m @ 80%
3 min between each set

Short:
4 sets of:
2x 200m @ 85% with 45 sec rest
1x 400m @ 85%
2 min between each set

Fitness:
4x 400m with 200m jog rest, 2 min rest
8x 100m with 20 sec rest between each

April 22
Long:
2 sets of:
1x800m @ 80%, 2 min rest
1x600m @ 85%, 2 min rest
1x 400m @ 85%, 2 min rest
1x 300m @85%, 2 min rest
2x 200m @ 90% with 1 min rest

3 min rest between sets

Short:
2 sets of:
5X 300m @85% with 90 sec rest between each

3 min rest between sets

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

2 min rest between each set

April 15
Long:
3-4 sets of:
3 x 400m @80% with 30 sec rest

2-3 min rest between sets

Short:
3 sets of:
2x200m @85% with 30 sec rest,
1 min rest
2x400m @ 80% with 30 sec rest

2-3 min rest between sets

Fitness:
2x 3min strong with 1 min easy rest between each
2 min rest
Miracle mile,
3 min rest
2x 200m strong with 200m jog rest

April 8
Long:
2x 200m with 1 min rest, 2 min rest
1x1600m @ 80%, running last 400m @85%, 3 min rest,
1x 1000m @ 85%, 3 min rest,
1x 600m @ 85%, 2 min rest
2x 400m @90% with 2 min rest,
2x 200m @ 90% with 1 min rest

Short:
2x 200m with 1 min rest, 2 min rest
1x 1000m @ 80 %, running last 400m @85%, 3 min rest
1x600m @85%, 2 min rest
1x 400m @ 90%, 2 min rest
4x 200m @85% with 1 min rest

Fitness:
1x600m, run each 200m faster than the last one, 2 min rest
3x 200m with 200m jog rest, 2 min rest
1x600m,, each 200m faster than the last one, 2 min rest
3x 200m with 200m jog rest

April 1
Long:
4x 300m @85% with 100m jog rest ( 1 min)
3min rest
2x 800m @80% with 2 min rest between each
3min rest
4x 300m @85% with 100m jog rest(1 min)

Short:
2x 300m @85% with 100m jog rest( 1 min rest)
2 min rest
2x 400m @ 85% with 2 min rest
2min rest
2x 600m @85% with 2nin rest between each
2 min rest
2x200m @90% with 1 min rest

Fitness:
2x 400m with 200m jog between each,
2 min rest
2x 200m with 200m jog between each
2 min rest
1x 600m
2 min rest
Miracle 800m

March 2015

March 25
Long:
2 sets of:
1x 800@ 80%, 2 min rest
1x 1200 @ 80%, 2 min rest
1×400 @ 85%

3 min between each set

Short:
1x 600 @ 80%, 2 min rest
1x 800m @ 80%, 2 min rest
1x 200m @85%

3 min between each set

Fitness:
Miracle mile,
3 min rest
2x 200m with 200m jog between each,
2 min rest
Miracle mile

March 18
Long:
3 sets of:
4x200m @85% with 1 min rest,
2 min rest
1x800m @80%

3 min rest between sets

Short:
2 sets of:
2x200m @ 85% with 1 min rest,
1x400m @ 85%
90 sec rest
1x800m @ 80%

3 min rest between sets

Fitness:
5 min at tempo pace,
2 min rest
3x 200m with 1 min rest,
2 min rest
3 min at tempo pace
2 min rest
3x 200m with 1 min rest
2 min at tempo pace

March 11
Long:
3 sets of 4x400m @ 85% with 90 sec rest between each
Take 3 min rest between each set

Short:
4x 200m @90% with 1 min rest between each
2 min rest
4x 400m @ 85% with 90 sec rest between each
3 min rest
4 x 200m @90% with 1 min rest between each

Fitness:
2x 200m with 200m jog between each
2x 400m with 200m jog between each
Rest 2 min
1x 800m ( pushing hard for last 200)
2 min rest
1x 400m pushing hard last 200m
2 min rest
1x 400m relaxed @ tempo pace

March 4
Long:
4 sets of:
600m@ 80%, 2 min rest, 400m@ 85%, 200m @ 90%

3 min between each set

Short:
3 sets of:
600m @85%, 2 min rest, 400m@ 85%, 200m @90%

3 min between each set

Fitness:
3-4 sets of:
Run 200m, jog 200m
Run 200m, jog 200m,
Run 400m

2 min rest between each set

February 2015

February 25
Long:
1 mile @ 80%, 3 min rest
1x 1200m @ 80%, 3 min rest
1x 800m @85%, 2 min rest
3x 400m @ 85% with 2 min rest between each

Short:
2x 800m @ 80% with 1 min rest,
2 min rest
2x600m @85% with 1 min rest
2 min rest
2x 400m @85% with 1 min rest

Fitness:
2 sets of:
5 min strong, 1 min rest, 3 min strong, 1 min rest 1 min strong
3 min rest between each set

February 18
Long:
2 sets of:
1x 1000m @ 80%, 2 min rest, 600m @ 85%, 1 min rest, 400m @ 85%
3 min between sets
4x 200m @ 85% with 45 sec rest between each

Short:
2 sets of:
1x 800m @ 80%, 2 min rest, 400m @ 85%, 1 min rest, 400m @90%
3 min between sets

Fitness:
Miracle mile, 2 min rest
4x 400m with 1 min rest between

February 11
Long:
Ladder workout
2000m (10 laps) @ 75%.
3 min rest
1200m ( 6 laps) @ 80%,
3 min rest
800m @ 85%
2 min rest
2x 400m @ 90% with 2 min rest between each

Short:
1200m @ 85%,
3 min rest
2 x 600m @ 85% with 2 min rest between each
2x 400m @ 90% with 2 min rest between each

Fitness:
3-4 sets of:
Run 3 laps strong(600m) , run 1 lap easy, run 1 lap strong
2-3 min rest between each set

February 4
Long Workout:
2 sets of 8 X 200m @ 85% with 30-40 sec rest between,
1 set of 4 X 200m @ 90% with 30-40 sec rest between
2-3 min between sets

Short Workout:
4 sets of 4X 200m @ 85% with 30-40 sec rest between,
2 min between each set

Fitness:
4x 200m with 45 sec rest between each,
2 min rest
4X 200m with 200m jog between,
2 min rest
4x 200m with 45 sec rest between
2 min rest
4X 200m with 200m jog between

January 2015

January 28
Long workout:
2x 1000m @ 80% with 2 min rest between,
3 min rest
2 x 400m @85% with 2 min rest
2 min rest
2 x 1000m @80% with 2 min rest

Short workout:
3 x 1000m @ 80% with 2 min rest between each

Fitness:
3 sets of :
1x 600m , 200m jog rest, 1x 400m
2-3 min between each set

January 21
Long workout:
2x 400m @ 80% with 30 sec rest,
2 min rest
2 x 800m @80% with 45 sec rest,
3 min rest
2 x 800m @85% with 1 min rest

Short workout:
2 x 400m @80% with 30 sec rest,
2 min rest
1x 600m @ 85%
2 min rest
2 x 400m @ 80% with 30 sec rest,
2 min rest
1 x 600m @ 85%

Fitness:
1 x 400m,
2 min rest
4x 200m with 30 sec rest,
2 min rest
1x 800m,
2 min rest
2 x 400m with 200m jog rest between each

January 14
Long:
1x 1200m, run first 400m @ 70%, middle 400m @ 75%, last 400m @ 80%
2-3 min rest
2x 600m with 2 min rest @ 85%,
2 min rest
1x 1200m, first 3 laps(600m) @ 75%, last 3 laps @ 80%,
2-3 min rest
1x 600m @ 85%

Short:
1x 800m, run first 200m at 70%, second 200m @ 75%, third 200m @ 80%, last 200m @ 85%
2-3 min rest
2x 400m with 2 min rest @ 85%
2 min rest
1x 800m first 400m @ 75%, last 400m @ 80%,
2-3 min rest
1x 400m @ 85%

Fitness:
4x 200m with 200m jog between each,
2 min rest
5 x 400m with 200m jog between each

January 7
Long workout:
10 x 400m, with 90 sec rest between each, alternating between 80% effort and 85%

Short workout:
4x 400m with 90 sec rest @ 80% effort
3 min rest
4 x 200m @ 85% with 200m jog rest between each

Fitness:
Miracle mile, 3 min rest
Miracle 1200m(6 laps on indoor track), 2 min rest
Miracle 800m