December 2016

December 28
Long:
3 sets of:
1000m@ 80%, 2 min rest
600m @85%
3 min rest between sets

Short:
3 sets of:
1x600m@ 85%, 2 min rest
1x400m@85%
3 min rest between sets

Fitness:
4x400m with 200m jog rest between each
3 min rest
8x100m with 20 sec rest between each

December 21
Long:
2 sets of:
800m@ 80%, 2 min rest
600m@ 85%, 2 min rest
400m@ 85%, 1 min rest
300m@ 85%, 1 min rest
200m @ 85%
3 min rest between sets

Short:
2 sets of:
800m @ 85%, 2 min rest
600m @ 85%, 2 min rest
400m @ 85%
3 min rest between

Fitness:
3 X miracle mile
3 min rest between each

December 14
Long:
10-12x 400m @ 75% with 40 seconds rest between each

Short:
2 sets of:
4x400m @ 80% with 40 sec rest between each
3 min rest between sets

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

December 7
Long:
6x 800m @ 80% with 2:30 rest between each

Short:
2 sets of:
2x 400m @85% with 90 sec rest between each
1X800m @ 85%
3 min rest between sets

Fitness:
2 X miracle mile
3 min rest between each mile

November 2016

November 30
Long:
In/ out 200’s
6x (4x 200m) alternating efforts of 85%,80% continuous until 800m
2-3 min between each set

Short:
4x (4x200m) alternating efforts of 85%,80% continuous for 800m
2-3 min between each set

Fitness:
2 sets of:
4x 300m with 100m jog rest
3 min rest between sets

November 23
Long:
10-12 X 400m, alternating between 80% and 85% efforts
90 sec rest between each

Short:
8x 400m, alt betw 80% and 85% efforts
90 sec rest between each

Fitness:
Miracle mile, 3 min rest
4 X 400m with 2 min rest between each

November 16
Long:
4 sets of:
3 X 300m @ 80%, 100m @ 70%, continuous for 3 laps
3 min rest between sets

Short:
4 sets of:
2x 300m @ 80%, 100m @70%, continuous for 2 laps
2 min rest between sets

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

November 9
Long:
2 sets of:
1x1200m @80%, 2 min rest
1x800m @ 80%, 2 min rest
1x 400m @ 85%
3 min rest between sets

Short:
2 sets of:
1x800m @ 80%, 2 min rest
1x400m @ 85%, 2 min rest
2x 200m @ 85% with 1 min rest between each
3 min rest between sets

Fitness:
8x 100m with 20 sec rest between each
1 lap jog
8x 200m with 1 min rest between each
1 lap jog
8 X 100m with 20 sec rest between each

November 2
Long:
3 sets of:
1x 1000m @ 80%, 2 min rest
1x 600m @ 85%
3 min rest between sets

Short:
2 sets of:
2x 400m @ 80% with 30-40 sec rest between each
2min rest
1x800m @ 80%
3 min rest between sets

Fitness:
Miracle mile, 3 min rest
4x 200m with 40 sec rest between each
Miracle mile

October 2016

October 26
Long:
4x 400m with 90 sec rest,
alternating between 85%, 80% efforts
2min rest
1x800m@ 80%,2 min rest
4x 400m w/ 90 sec rest ,
alternating between 85%,80% efforts
2 min rest
1x 800m @ 80%

Short:
8x 400m with 90 sec rest between each,
alternating between 85%, 80% efforts

Fitness:
8x 100m with 20 sec rest
2 min rest
1x 800m, 2 min rest
8x 100m with 20 sec rest
2 min rest
1x400m

October 19
Long:
4 sets of:
1x800m @80%, jog 200m
1x200m @ 85%
3 min rest between sets

Short:
3 sets of:
1x600m@ 85%, jog 200m
1x400m @ 85%
3 min rest between sets

Fitness:
5x 400m with 200m jog rest between each

October 12
Long:
3 sets of:
2x 600m @ 80% with 1 min rest
1 X 400m @ 85%
3 min rest between sets

Short:
3 sets of:
1x600m @85%, 1 min rest
1x 400m @ 85%, 1 min rest
1x 200m @ 85%
3 min rest between sets

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

October 5
Long:
4x 200m @ 80% with 200m jog @ 70% continuous until one mile
3 min rest
1 mile @ 85%
3 min rest
4x400m @ 85% with 90 sec rest between each

Short:
1x 1200m @ 80%
3 min rest
4x400m @ 85% with 90 sec rest between each
2x 200m @ 85% with 1 min rest between each

Fitness:
Miracle mile,
3 min rest
2x 600m with 200m jog between each

September 2016

September 28
Long:
5x 300m @ 80% with 100m jog @ 70% continuous for 5 laps
3 min rest
Repeat
3 min rest
1x 800m @ 85%

Short:
4x300m @ 80% with 100m jog at 70% continuous for 4 laps
3 min rest
1x 800m @ 85%, 2 min rest
2x 400m @85% with 90 sec rest between each

Fitness:
4 sets of:
Run 400m, 200m jog rest, run 200m

2 min rest between sets

September 21
Long:
2 sets of:
1200m @ 80%, 2 min rest
800m @ 85%, 2 min rest
600m @ 85%
3 min rest between sets

Short:
800m @85%, 2 min rest
700m@ 85%, 2 min rest
600m @ 85%, 2 min rest
500m @ 85%, 2 min rest
400m @ 85%, 2 min rest
300m @85%

Fitness:
4x 200m with 200m jog rest between each
2 min rest
4x 300m with 100m jog between each

September 14
Long:
3 sets of:
400m @ 85%, 2 min rest
400m @ 85%, 2 min rest
800m @ 80%
3 min rest between sets

Short:
3 sets of:
200m @ 85%, 1 min rest
200m @ 85%, 1 min rest
600m @ 85%
3 min rest between sets

Fitness:
Miracle mile
3 min rest
Miracle mile
3 min rest
4x 100m with 20 sec rest

September 7
Long:
8x 600m @ 85% with 2 min rest between each

Short:
2 sets of:
600m @ 85%, 2 min rest
500m@ 85%, 1 min rest
400m @ 85%
3 min rest between sets

Fitness:
2x400m with 2 min rest between each
Miracle mile
3 min rest
2x 400m with 2 min rest between each

August 2016

August 31
Long:
In/ out 200’s
3 sets of:
8x 200m alternating efforts 80%,75% continuously
3 min rest between sets

Short:
2 sets of:
4x 300m @80%, 100m @75% continuously
3 min rest between sets

Fitness:
4 sets of:
Run 300m, jog 100m
Run 200m, jog 100m
Run 100m
2 min rest between sets

August 24
Long:
3 sets of:
4x 200m @85% with 40 sec rest between each
1x800m @ 85%
3 min rest between sets

Short:
3 sets of:
4x 200m @ 85% with 40 sec rest between each
1x 400m @85%
2 min rest between sets

Fitness:
8x 100m with 20 sec rest between each
4x 200m with 200m jog rest between each
8x 100m with 20 sec rest

August 17
Long:
4 sets of:
800m @ 80%,
2 min rest
400m @ 85%
3 min rest between sets

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

Fitness:
4 sets of:
Miracle 800m
2 min rest between each set

August 10
Long:
12x 400m alternating 85%, 80% efforts with 90 sec rest between each

Short:
8x 400m alternating 85%,80% efforts with 90 sec rest between each

Fitness:
4x 200m with 30 sec rest between each
2 min rest
4x 400m with 90 sec rest between each
4x 100m with 20 sec rest

August 3
Long:
3 sets of:
4x 200m @ 85% with 45 sec rest
2 min rest
1x 800m @ 85%
3 min rest between sets

Short:
4 sets of:
2 X 200m @ 85% with 45 sec rest
2 min rest
1x400m @ 85%
2 min rest between sets

Fitness:
3 sets of:
400m, jog 100m
300m, jog 100m
200m
2 min rest between sets

July 2016

July 27
Long:
2 sets of:
2x 1000m @75% with 1 min rest
1 min rest
1x 400m@ 80%
3 min rest between sets

Short:
2 sets of:
2x 800m @ 75% with 1 min rest
3 min rest between sets

Fitness:
4x miracle 800m with 2 min rest between each

July 20
Long:
3 sets of:
2x 600m @ 80% with 1 min rest
1x 400m @ 85%

3 min rest between sets

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

Fitness:
Miracle mile,
3 min rest
4x400m with 2 min rest between each

July 13
Long:
3 sets of:
1x 1200m @80%, 1 min rest
1x 400m @85%

3 min rest between sets

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

3 min rest between sets

Fitness:
2 sets of:
4x 300m with 100m jog
3 min rest between sets

July 6
Long:
8 X 200m @ 80% with 40 sec rest between each
3 min rest
1 mile at 75%
3 min rest
8x 200m @ 80% with 40 sec rest between each

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

Fitness:
2 sets of:
1 X 800m with 200m jog rest, 1x 600m

3 min rest between sets

June 2016

June 29
Long:
3 sets of:
2x 400m @ 80% with 30 sec rest, 1 min rest
1x 800m @ 85%
3 min rest between sets

Short:
3 sets of:
4x 300m @ 85% with 1 min rest

3 min rest between sets

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

June 22
Long:
12x 400m @ 85%, 75% alternating efforts each one with 90 sec rest between each

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

Fitness:
Miracle mile,
2 min rest
8 X 100m with 20 sec rest between each
2 min rest
Miracle mile

June 15

Tiara Run

For those not doing Tiara
3-4 sets of:
400m @ 85%, jog 200m easy,
300m @ 85%, jog 200m easy,
200m @ 90%

3 min rest between sets

June 8
Long:
3 sets of:
3 X 500m @ 85% with 90 sec rest between each

3 min rest between each set

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

3 min rest between sets

Fitness:
3 sets of:
2x 200m with 30 sec rest
1 min rest
2x 400m with 30 sec rest

3 min rest between sets

June 1
Long:
3 sets of :
1x 1000m @80%, 2 min rest
1x 600m @ 85%

3 minutes rest between sets

Short:
2 sets of:
1x600m @ 85%, 2 min rest
1x 500m@ 85%, 2 min rest
1x 300m@ 85%, 1 min rest
1x 200m @ 85%

2-3 minutes rest between sets

Fitness:
4 X 200m with 1 min rest
2 min rest
4 X 400m with 1 min rest
2 min rest
4 X 200m with 1 min rest

May 2016

May 25
Long:
1x 1200m @80%, 3 min rest
1x 800m @ 80%, 2 min rest
1x 600m @85%, 2 min rest
1x 400m @ 85%, 2 min rest
1x 200m @ 85%, 1 min rest
1x 400m @85%, 2 min rest
1x 400m @85%
1x 800m@ 85%

Short:
1x 1000m@ 80%, 3 min rest
1x 600m @ 85%, 2 min rest
1 X 400m @85%, 2 min rest
1x 200m @85%, 1 min rest
1x 1000m @ 85%

Fitness:
3 sets of:
1x 400m, 2 min rest
1x 800m
3 min rest between sets

May 18
Long:
5 sets of:
1x600m @80%, 1 min rest
1x 400m @ 85%

2 1/2 min rest between sets

Short:
3 sets of:
1x 800m 80%, 30 sec rest
1x 200m @ 85%

3 min rest between sets

Fitness:
3 sets of:
2x 400m with 200m jog rest between each

2 min rest between sets

May 11
Long:
2 sets of:
3 X 800m @ 80% with 2 min rest between each
3 min rest between sets

Short:
2 sets of:
4 X 400m @ 85% with 90 sec rest between each
3 min rest between sets

Fitness:
Miracle mile,
3 min rest
4 X 200m with 30 sec rest between each
2 min rest
Miracle mile

May 4
Long:
2 sets of:
6x 300m @80% with 100m jog rest @ 70%, continuously for 6 laps
3 min rest between sets

Short:
4 sets of:
1x600m @ 85%, 1 min rest
1x 300m @ 85%
2 min rest between sets

Fitness:
4 sets of:
Run 200m, jog 100m, run 100m, jog 100m, run 300m
2 min rest between sets

April 2016

April 27
Long:
4x 400m @85% with 90 sec rest
3 min rest
1 mile @ tempo 75%
3 min rest
4x 400m @85% with 90 sec rest

Short:
2 sets of:
200m @ 85%, 1 min rest
200m @ 85%, 1 min rest
800m @80%, 2 min rest
400m @ 85%

3 min rest between sets

Fitness:
2 sets of:
1x 400m, 2 min rest
2x 200m with 2 min rest
1x 400m

Jog 3 min between each set

April 20
long:
2 sets of:
4 x 600m @ 80% with 45 seconds rest between each
3 min rest between sets

short:
2 sets of:
5 x 300m @ 80% with 100m jog rest between each
3 min rest between sets

fitness:
8 x 100m with 20sec rest between each
2 min rest
1 x 800m
2 min rest
8 x 100m with 20 sec rest between each

April 13
Long:
4 sets of:
2x 600m @ 85% with 1 min rest

3 min rest between sets

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

3 min rest between sets

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

April 6
Long:
12x 400m, run every other one alternating efforts ( 80%, 85%) with 90 sec rest between each

Short:
8x 400m, alternating effort between 80% and 85%
90 sec rest between each

Fitness:
2 /3 sets of:
Run 200m, jog 200m,
Run 400m, jog 200m
Run 200m
2 min rest between sets

March 2016

March 30

FIRST OUTDOOR WORKOUT OF THE SEASON

Long:
3 sets of:
1x 400m @ 85%, jog 200m
1x 600m @ 80% jog 200m
1x 400m @ 85%

3 min rest between sets

Short:
3 sets of:
1x 200m @85%, 200m jog rest
1x 300m@ 85%, 100m jog rest
1x 400m @ 85%

2-3 min rest between sets

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

March 23
Long:
3x 1mile @ 75-80%
With 2-3 min rest between each

Short:
4x 800m @ 80-85% wth 2-3 min rest between each

Fitness:
2x miracle mile with 3 min rest between each

March 16
Long:
8x600m @ 85% with 2 min rest between each

Short:
2x 400m @ 85% with 2 min rest between
2x 600m@ 85% with 2 min rest between
1x 800m @ 80%
2 min rest

1x 200m @ 90%

Fitness:
4x 400m with 1 min rest between
3 min rest
4 X 200m with 200m jog rest between each

March 9
Long:
In and out 200’s

4 sets of :
3 X 200m @ 80% with 200m rest@ 75% ( 6 laps continuous)

3 min rest between sets

Short:
4 sets of:
2 X 200m @ 80% with 200m @ 75%( 4 laps continuous)

3 min rest between sets

Fitness:
8 X 200m with 200m jog rest between each

March 2
Long:
3 sets of:
1x1000m @. 80%
2 min rest
1x 600m @85%

3 min between sets

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

2-3 min rest between sets

Fitness:
3 sets of:
Run 100m , jog 100m
Run 200m, jog 200m,
Run 400m

2 min rest between sets

February 2016

February 24
Long:
4x 400m @80% with 30 sec rest between each
2 min rest
2x 800m @ 80% with 1 min rest between each
2 min rest
4x 400m @80% with 30 sec rest between each

Short:
3x 400m @80% with 30 sec rest between each
2 min rest
1x 800m @ 85%
2 min rest
3x 400m @ 80% with 30 sec rest between each

Fitness:
8x 200m
After the first 200m take 40 sec rest,
Take 5 seconds less rest after each 200m
3 min rest
2x 400m with 200m jog rest between

February 17
Long:
3 sets of:
1x 800m @ 80% 2 min rest
1x 600m, @ 85% 2 min rest
1x 200m @. 85%
3 min rest between sets

Short:
3 sets of:
2x 400m @ 85% with 1 min rest
1x 200m @ 90%
2 min rest between sets

Fitness:
3 sets of:
Run 400m, jog 200m
Run 200m, jog 200m
2 min rest between sets

February 10
Long:
4x 400m @ 85% with 90 sec rest
2 min rest
2x 800m @ 80% with 2 min rest
2 min rest
2 x 600m @ 85% with 2 min rest
2 min rest
2x 200m @85% with 1 min rest

Short:
2x 400m @85% with 90 sec rest
2 min rest
2x 800m @ 80% with 2 min rest
2 min rest
2x 400m @ 85% with 90 sec rest

Fitness:
2 sets of:
1x 800m, jog rest 200m
1x 400m, jog rest 200m
1x 200m
3 min rest between sets

February 3
Long:
1x2000m ( 10laps) @75%, 3 min rest
1x 1200m @ 80%, 3 min rest
1 x 1000m @ 85%, 2 min rest
1x 800m @85%

Short:
1x 1200m@ 80%, 3 min rest
1x 800m@ 85%, 2 min rest
1x 600m @ 85%, 2 min rest
1x 400m @ 85%
1x 200m @ 85%

Fitness:
2 sets of:
1x 800m, 200m jog rest
1x 400m , 200 m jog rest
1x 200m
3 min rest between sets

January 2016

January 27
Long:
1 mile –alternating efforts each 200m
80% effort, 75% continuous until 8 are completed
3 min rest
1200m –alternating each 200m 80%, 75% efforts
2 min rest
800m–80%,75%
2 min rest
600m– 80%, 75%
1 min rest
400m–80%,75%
1 min rest
200m @85%

Short:
800m–alternating between 80% and 75% efforts every 200m continuous ,
2 min rest
600m — alternating between 80%,75% every 200m
2 min rest
4x 400m –alternating 80%,75%
1 min rest between each
1x 200m @85%

Fitness:
Miracle mile,
3 min rest
Miracle 1200m,
2 min rest
Miracle 800m

January 20
Long:
5x 200m @85% with 40 sec rest between each
2 min rest
1x 1000m @80%
2 min rest
5x 200m @85% with 40 sec rest
2 min rest
1 x 1000m @ 80%
2 min rest
5x 200m @85% with 49 sec rest

Short:
1x 800m @ 80%
2 min rest
1x 600m @ 85%
2 min rest
3x 400m @ 85% with 1 min rest
3x 200 m @ 85% with 40 sec rest

Fitness:
8x 200m with 200m jog rest between each (continuous)

January 13
Long:
2 sets of:
1x800m @ 80%, 2 min rest,
1x600m @85%, 2min rest
2x 400m @ 85%, 1 min rest,
1x 200m @ 85%

2-3 min rest between sets

Short:
3 sets of:
1x 600m @ 85%, 2 min rest
1x 400m @ 85%, 1 min rest
1x200m @ 85%

2 min rest between sets

Fitness:
Run 4 min strong, 2 min rest
2x 400m with 1 min rest between
2 min rest
Repeat

January 6
Long:
4x200m@80% with40 sec rest between each
2 min rest
1x800m@80%
2 min rest
4x400m @80% with 1 min rest between each
2 min rest
1x800m @80%

Short:
4x200m@80% with 40sec rest between each
2 min rest
1x 800m @ 80%
2 min rest
Repeat

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