December 2017

December 27
Long:
8x 600m @ 80% with 1 min rest between each

Short:
5x 600m @ 85% with 2 min rest between each

December 20
Long:
4x 400m @ 85%, 1 min rest between each
2 min rest
2 x 600m @ 85%, 90 sec rest between each
2 min rest
4 x 400m @ 85%, 1 min rest between each

Short:
8 x 400m @ 85%, 1 min rest between each

Fitness:
3-4 sets of:
2 x 400m, with 200m jog between each
2 min rest between sets

December 13
Long:
4x 400m @ 85%, with 1 min rest between each,
1 x 1000M @ 80%, 2 min rest
4 X 400M @ 85%, with 1 min rest between each
1 x 600m @ 85%

Short:
3 x 300m @ 85% with 1 min rest between each
1 x1000m @ 85%, 2 min rest
3 x 300m @ 85% with 1 min rest between each

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

December 6
Long:
2 sets of:
6 X 300m 80% with 100m jog rest and 30sec between each
2-3 min rest between sets

Short:
2 sets of :
4 x300m 85% with 100m jog rest and 30 sec between each
2-3 min rest between each set

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

 

November 2017

November 29
Long:
3 sets of:
1 X 1200m @80%, 2min rest
1 X 400M @85%
2-3 min rest between sets

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

Fitness:
8 x 200m with 200m jog rest
3 min rest
1x400m hard effort

November 22
Long:
1x800m @ 85%, 2 min rest
1x 400m@ 85%, 1 min rest
2x 200m @ 85% with 1 min rest between each
3 min rest
1x 1 mile @ 75%
3 min rest
4x 400m @ 85% with 1 min rest between each

Short:
3 sets of:
1x400m @85%, 1 min rest
1x 300m @ 85%, 1 min rest
1x 200m @85%
2 min rest rest between sets
2x 300m @90% with 2 min rest between each

Fitness:
2-3 x miracle mile
3 min rest between sets

November 15
Long:
3 sets of:
1x200m@ 85%, 1 min rest
1x 400m @85%, 1 min rest
1x 800m @ 85%, 1 min rest
1x 200m @ 85%

3 min rest between sets

Short:
2x 200m@ 85%, 1 min rest
1x 400m @85%, 1 min rest
1x 600m @85%, 1 min rest
1x 200m @ 85%
3 min rest
4x 400m @ 85% with 90 sec rest between each

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

November 8
Long:
4 sets of:
1 x 800m @ 80%, 1 min rest
1 x 400m @ 85%
3 min rest between sets

Short:
3 X 1000m @ 85%, with 3 min rest between each

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

November 1
Long:
2 sets of:
1x 1000m @80%, 3 min rest
1x 800m @ 85%, 2 min rest
1x 600m @ 85%
3 min rest between sets

Short:
2x 800m @ 85%, 2 min rest between each
1x 400m@ 85%, 1 min rest
2x 200m @ 85%, 1 min rest
1x 400m @ 85%, 1 min rest
2x 200m @ 85%, 1 min rest

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

October 2017

October 25
Long:
2 sets of:
1x 800m @ 85%, 2 min rest
1x 600m@ 85%, 2 min rest
1x 400m @ 85%, 1 min rest
1x 200m@ 85%
3 min rest between sets
1x 1000m @ 80%

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

Fitness:
Miracle 6 lapper, 2 min rest
2x 400m with 2 min rest between each

October 18
Long:
4 sets of:
3x 400m @85% with 1 min rest
2 1/2 min rest between sets

Short:
4 sets of:
2x 200m @ 85% with 30 sec rest
1 min rest
1x 400m @ 85%,
2 1/2 min rest between sets

Fitness:
2 sets of:
8x 100m with 20 sec rest between each
2x 400m with 1 min rest
2 1/2 min rest between sets

October 11
Long:
3 sets of:
1x 1000m @80%, 2 min rest
1x 600m @ 85%
3 min rest between sets

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

Fitness:
2 sets of:
4x 200m with 200m jog rest
2 min rest between sets

October 4
Long:
6x 300m @ 80%, 100m @ 75% continuous until 6 Laps completed
3 min rest
1x 800m @ 80%, 3 min rest
4x 400m @85% with 90 sec rest between each

Short:
3x 300m @85%, 100m @80% continuous until 3 Laps completed
3 min rest
2x 600m @80%, 2 min rest between each
2x 400m @80%, 2 min rest between each

Fitness:
2x miracle mile
3 min rest between sets

September 2017

September 27
Long:
2x 1000m @ 80% with 1 min rest between each
3 min rest
3x 600m @ 80% with 1 min rest between each
3 min rest
3x 400m @ 85% with 1 min rest between each

Short:
2x 800m @ 80% with 1 min rest between each
3 min rest
2x 600m @ 85% with 1 min rest between each
2 min rest
1x 400m @90%

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

September 20
Long:
12x 400m @ alternating efforts of 85%, 80% with 90 sec rest between each

Short:
8x 400m @ alt. efforts of 85%, 80% with 90 sec rest between each

Fitness:
2x Miracle mile
With 3 min rest between each

September 13
Long:
3x 400m @ 85% with 90 sec rest between each, 3 min rest
1x mile @80%, 3 min rest
1x 800m @ 85%, 3 min rest
3x 400m @ 85% with 90 sec rest between each

Short:
2x 400m @ 85% with 90 sec rest between each, 3 min rest
2x 800m @ 80% with 2 min rest between each
2x 400m @ 85% with 90 sec rest between each

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

September 6
Long:
4 x in/out 1200m
80% first 200m, 75% following 200m,
Continuous until 1200m completed
3 min rest between sets

Short:
4 x in/ out 800m
85% first 200m, 80% following 200m,
Continuous until 800m completed
3 min rest between sets

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

August 2017

August 30
Long:
2 sets of:
1x 1000m @80%, 2 min rest
1x 600m @ 85%, 2 min rest
2 x 400m @ 85% with 2 min rest between each
3 min rest between sets

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

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

August 23
Long:
3 sets of:
4x 400m @ 85% with 1 min rest between each
3 min rest between sets

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

Fitness:
1x 800m, 2 min rest
1x 600m, 2 min rest
1x 400m, 2 min rest
4x 200m with 30 sec rest between each

August 16
Long:
2x 400m @ 80% with 30 sec rest between each,
2 min rest
1x 800m @ 80%, 2 min rest
3x 400m @80% with 30 sec rest between each,
2 min rest
1x 1200m @80%, 2 min rest
2x 400m @ 80% with 30 sec rest between each

Short:
1x 400m @80%, 30 sec rest
2 x 200m @ 80%, 30 sec rest
2 min rest
1x 800m @ 80%, 2 min rest
2x 400m @ 80%, 30 sec rest between each
2 min rest
1x 600m @ 80%, 30 sec rest
1x 200m @ 85%

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

August 9
Long:
2 sets of:
1x 1200m @ 80%, 2 min rest
1x 1200m @ 88%
3 min rest between sets

Short:
2 sets of:
1x 1000 @ 80%, 2 min res
1x 600m @ 90%
3 min rest between sets

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

August 2
Long:
3 sets of:
1x 400m @ 85%, 2 min rest
1 x 1200m @ 80%
3 min rest between sets

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

Fitness:
2 x miracle mile, 3min rest between
8 x 100m with 20 sec rest between each

July 2017

July 26
Long:
4 x 400m @ 85% with 90sec rest between each, 3 min rest
4x 600m @85% with 90 sec rest, 3 min rest
1x 1000m @ 85%

Short:
2 x 400m @ 85% with 90 seccrest between each, 2 min rest
2x 600m @85% with 90 sec rest between each,
3 min rest
1x 1000m @ 85%

Fitness:
4 x 400m with 2 min rest between each, 3 min rest
4x 200m with 200m jog rest between each

July 19
Long:
3 sets of:
1x 800@ 80%, 30 sec rest
2 x 400m @ 80% with 30 sec rest between each
3 min rest between sets

Short:
8x 400m @ 80% with 30 sec rest between each

Fitness:
Miracle mile, 3 min rest
4x 200m with 30 sec rest between each, 2 min rest
Miracle 800m

July 12
Long:
6x 800m @ 80% with 90 sec rest between each

Short:
3 x 400m @ 75% with 30 sec rest between each
2 x 400m @ 80% with 45 sec rest between each
3 x 400m @ 85% with 1 min rest between each

July 5
Long:
3 sets of:
1x 600m @ 80%, 2 min rest
1x 600m @80%, 2 min rest
1x 400m @ 85%
3 min rest between sets

Short:
3 sets of:
1x600m @ 85%, 2 min rest
1x400m @ 85%, 1 min rest
1x200m @ 85%
3 min rest between sets

Fitness:
2 sets of:
4x 200m with 200m jog rest between each
2 min rest between sets

June 2017

June 28
Long:
4x 800m @80% with 2 min rest between each
4x 400m @ 85% with 90 sec rest between each

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

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

June 21
Long:
3 sets of:
2x 300m @ 85% with 1 min rest between each
3 min rest
1x 1000m @ 80%
3 min rest between sets

Short:
3 sets of:
2x 200m @85% with 1 min rest between each
2 min rest
1 x 600m @ 85%
2 min rest between sets

Fitness:
2-3 sets of:
1x 400m, 1 min rest
1x 300m, 1 min rest
1x 200m, 1 min rest
1x 100m
2 min rest between sets

June 14
Tiara Run
3 Mile Run starting at the high school parking lot.

OR

Track workout:
2 sets of:
1200m @ 80% with 2 min rest
800m @80%, with 2 min rest,
400m @ 85%

3 min rest between sets

June 7
Long:
6 X 200m @ 85% with 40sec rest between each,
3 min rest
6 X 400m @ 85% with 90 sec rest between each
3 min rest
6 X 200m @ 85% with 40 sec rest between each

Short:
4 x 200m @ 85% with 40 sec rest between each,
2 min rest
4 X 400m @ 85% with 90 sec rest between each
2 min rest
4 X 200m @ 85% with 40 sec rest between each

Fitness:
4x 300m with 100m jog rest between each
3 min rest
miracle mile

May 2017

May 31
Long:
3 x in/out mile:
(200m @ 85%, 200m @ 75% until 8 are completed(1 mile))
3 min rest between sets

Short:
4x in/out 800m:
(85%, 80% until 800m completed)
3 min rest between sets

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

May 24
Long:
2x 800m @ 75% with 1 min rest between each
3 min rest
4x 400m @ 80% with 1 min rest between each
3 min rest
2x 800m @ 80% with 1 min rest between each

Short:
2x 600m @ 80% with 1 min rest between each
2 min rest
4x 300m @ 85% with 1 min rest between each
2 min rest
1x 600m @ 85%

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

May 17
Long:
4 sets of:
3x 400m @85%, with 1 min rest between each
2 1/2 min between sets

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

Fitness:
Miracle mile,
3 min rest
2x miracle 800m with 2 min rest between each

May 10
Long:
3 sets of:
4x 300m @ 80% with 100m jog rest @ 70%
3 min rest between sets

Short:
4 sets of:
1x 300m @ 80% with 100m jog rest @ 70%,
1x 200m @ 80%, with 100m jog rest @70%,
1x 100m @ 85%
3 min rest between each set

Fitness:
3 sets of:
1x 300m, 100m jog,
1x 200m, 200m jog,
1x 400m
3 min rest between sets

May 3
Long:
4x 400m @ 85% with 90 sec rest between each
3 min rest
1x mile @ 80%
3 min rest
8 x 200m @ 85% with 40 sec rest between each

Short:
2 x 400m @ 85% with 90 sec rest between each
2 min rest
1x 1000m @ 80%,
3 min rest
6x 200m @ 85% with 40 sec rest between each

Fitness:
2 sets of:
4x 200m with 200m jog rest between each
2 min rest between sets

April 2017

April 26
Long:
2 sets of:
3x 300m @ 85% with 1 min rest between each
2 min rest
1x 1200m @80%

3 min rest between sets

Short:
3 sets of:
2x 300m @85% with 1 min rest between each
2 min rest
1x 600m @ 85%

3 min rest between sets

Fitness:
2 sets of:
Miracle mile

3 min rest between sets

April 19
Long:
3x 400m @ 85% with 90 sec rest
2 min rest
1x 1200m @ 80%, 3 min rest
3x 400m @ 85% with 90 sec rest
2 min rest
1x 1200m @ 80%

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

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

April 12
Long:
3 sets of:
1x 600m @ 85%, 2 min rest
1x 400m @85%, 90 sec rest
1x 400m @ 85%
3 min rest between sets

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

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

April 5
Long:
2 sets of 6x 300m @85% wth 100m jog rest + 30 seconds
3 min rest between sets

Short:
2 sets of 4 x 300m @ 85% with 100m jog rest + 30 seconds
3 min rest between sets

Fitness:
2 x miracle mile
3 min rest between each

March 2017

March 29
Long:
5 sets of:
1X 600m @ 80%, 1 min rest
1x 400m @ 85%

2 min rest between each set

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

2 min rest between each set

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

March 22
Long:
6X 800m @80%, with 2 min rest between each

Short:
5X 600m @ 85%, with 2 min rest between each

Fitness:
4 x 200m with 1 min rest between each,
2 min rest
4x 300m with 100m jog between each,
2 min rest
4x 200m with 1 min rest between each

March 15
Long:
2 sets of:
1x1200m @ 80%, 3 min rest
1×800 @ 80%, 2 min rest
1x400m @ 85%
3 min between sets

Short:
2 sets of:
1x800m @ 85%, 2 min rest
1x400m @ 85%
2 1/2 min rest between sets
4x200m @ 85% with 1 min rest between each

Fitness:
2 sets of:
6x300m with 100m jog rest between each
3 min rest

March 8
Long:
2x 600m @ 85% with 2 min rest between each
2x 800m @ 85% with 2 min rest between each
2x 400m @ 85% with 2 min rest between each
6 x 200m @ 85% with 40 sec rest between each

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

Fitness:
4x 200m with 40 sec rest between each
2 min rest
4x 400m with 1 min rest between each
2 min rest
4x 200m with 40 sec rest between each

March 1
Long:
Tempo (75%)1mile, 3 min rest
2x1000m @80% with 2 min rest between
2x600m @85% with 2 min rest between each

Short:
3x 400m @ 85% with 90 sec rest between each
1x1200m @ 80%, 3 min rest
2x 400m @ 85%, with 90 sec rest between each

Fitness:
6-8 sets of:
2x 200m with 30 sec rest
90 sec rest between sets

February 2017

February 22
Long:
4 sets of:
3x 300m @ 80%, with 100m jog @ 70%, continuous until 6 laps(1200m) are completed

3 min rest between sets

Short:
4 sets of:
2x 300m @ 85%, with 100m jog @ 75%, continuous until 4 laps (800m) are completed

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 15
Long:
3x 1000m @ 80% with 2 min rest between each
4 x 400m @ 85% with 90 sec rest between each

Short:
3x 600m @ 85% with 2 min rest between each
4x 400m @ 85% with 90 sec rest between each

Fitness:
4-5 sets of:
400m, rest 1 min
200m
2 min rest between sets

February 8
Long:
4x400m @ 85% with 90 sec rest between each, 3 min rest
1x mile@ 80%, 3 min rest
4x 400m @ 85% with 90 sec rest between each

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

Fitness:
4 sets of:
4x 200m with 30 sec rest between each,
2 min rest between sets

February 1
Long:
6x 400m @ 85% with 90 sec rest between each, 3 min rest
3x 800m @ 80% with 2 min rest between each

Short:
4x 400m @ 85% with 90 sec rest between each, 3 min rest
2x 800m @ 80% with 2 min rest between each

Fitness:
2 sets of:
4x 200m with 200m rest jog between each 200m
3 min rest between each set

January 2017

January 25
Long:
3x 600m @ 80% with 1 min rest between each
3 min rest
3x 600m @ 80% with 1 min rest between each
3 min rest
1x 800m @ 85%
2 min rest
1x 400m @ 85%

Short:
3 sets of:
1x600m @ 85%, 2 min rest
1x 400m @ 85%, 1 min rest
1x 200m @ 85%
2 min rest between sets

Fitness:
5x 600m with 2 min rest between each

January 18
Long:
2 sets of:
3x 300m @ 80% with 100m jog @ 75% continuous until 6 laps completed( 1200m)
3 min rest
1x1200m @ 80%
3 min rest between sets

Short:
2 sets of:
2x 300m @ 80% with 100m jog @ 75% continuous until 4 laps are completed( 800m)
2 min rest
1x 800m @ 80%
3 min rest between sets

Fitness:
2 sets of:
4x 400m with 30 sec rest between each
3 min rest between sets

January 11
Long:
4x400m @85% with 90 sec rest, 3 min rest
1x 1mile @ 80%, 3 min rest
4x400m @ 85% with 90 sec rest between each

Short:
2x400m@ 85% with 90 sec rest, 2 min rest
2x 800m @ 85% with 2 min rest between each
2x 400m @ 85% with 90 sec rest between each

Fitness:
8x 300m with 100m jog rest +30 seconds rest between each 300m

January 4
Long:
2 sets of:
1x 800m @ 80%, 2 min rest
1x600m@ 80%, 2 min rest
1x 400m @ 85%, 1 min rest
1x 200m @ 85%
3 min rest between sets

1x 1000m ( optional)

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

Fitness:
2 sets of:
4x 200m with 200m jog rest between each
2 min rest between sets