December 2018

December 19
Long:
4 sets of:
300m@ 85%, 1min rest
300m @ 85%, 1 min rest
600m @ 80%
3 min rest between sets

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

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

December 12
Long:
4-5 sets of:
1 x 600m @ 85%, 90 sec rest
2x 200 @ 85% with 200m jog rest between each
2 min rest between sets

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

Fitness:
2 x miracle mile
3 min rest between sets

December 5
Long:
4 sets of:
1 X400m @85%, 1 min rest
1X 800m @ 80%,
3 min rest between sets

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

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

November 2018

November 28
Long:
2 sets of:
1 X 200m @85%, 1 min rest
2x 600m @ 85%, 2min rest between each
1x 1000m @80%,
3 min rest between sets

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

Fitness:
miracle mile, 2 min rest
5 x 200m with 200m jog rest between each

November 21
Long:
6 x 400m @ 85%, 90 sec rest between each
3 min rest
2x 1200m @ 80%, 2 min rest between each

Short:
3 x400m @85%, 90 sec rest between each
2 min rest
2 x 600m @ 85%, 2 min rest between each
2 min rest
4 x200m @ 85%, 30 esc rest between each

Fitness:
2 x miracle mile
2 min rest between each

November 14
Long:
4 sets of:
200m @ 85%, 100m @ 65%, 500m @ 85% (total of 800m)
2 min rest between each
8x 200m @85% with 30 sec rest btw each

Short:
5 sets of:
200m @ 85%, 100m @ 65%, 300m @85% (total of 600m)
2 min rest between each

Fitness:
2 sets of:
6x 200m with 30 sec rest between each
3 min rest between sets

November 7
Long:
5 x 1000m @ 80% with 2 min rest between each

Short:
4 x 800m @ 85% with 2 min rest between each

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

October 2018

October 31
Long:
Tempo 2400m, 5 min rest
4 X 600m @ 85%, with 2 min rest between each

Short:
Tempo mile, 5 min rest
4 X 400m @ 85%, with 1 min rest between each

Fitness:
5 X 400m with 400m jog rest between each

October 24
Long:
8 x 200m @ 85% with 30 sec rest between each
3 min rest
4 x 400m @ 85% with 1 min rest between each
3 min rest
8 x 200m @ 85% with 30 sec rest between each

Short:
4 X 200m @ 90% with 30 sec rest between each
2 min rest
4 x 400m @ 85% with 30 sec rest between each
3 min rest
4 x 200m @ 90% with 30 sec rest between each

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

October 17
Long:
2 sets of:
3 x 300m @ 80% with 30 sec rest between each,
2 min rest
1x1200m @ 80%
3 min between sets

Short:
2 sets of:
4x 200m @ 85% with 30 sec rest between each,
2 min rest
1x 800m @ 85%
3 min rest between sets

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

October 10
Long:
4 sets of:
2x 600m @ 80%, 1 min rest
2 1/2 min rest between sets

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

Fitness:
2x miracle mile
3 min rest between sets

October 3
Long:
2 sets of:
1x800m@ 85%, 1 min rest
1x mile @ 75%
3 min rest between sets

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

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

September 2018

September 26
Long:
2 sets of:
1000m @ 85%, 2 min rest
600m @ 85%, 1 min rest
400m @ 85%, 1 min rest
400m @85%
3min rest between sets

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

Fitness:
2 x miracle mile
2 min rest between each
4x 100m with 20 sec rest between each

September 19
Long:
4x 200m@ 80%, with 200m fast jog @ 75% (in/out Mile)
3 min rest
2×800 m @ 80% with 1 min rest between each
3 min rest
4x 400m alt between 85%, 80% with 1 min rest between each

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

Fitness:
6x 400m with 200m jog rest between each- continuous

September 12
Long:
4 x 600m @85%, jog 100m, 500m @ 85%
3 min rest between each

Short:
4x 400m @85%, jog 100m, 300m @ 85%
2-3 min rest between each

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

September 5
Long:
12x 400m alternating efforts 80%, 85% respectively – 1 min rest between each

Short:
8x 400m, alt efforts 80%, 85%- 1 min rest between each

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

August 2018

August 29
Long:
8x 200 @ 85%, 30 sec rest between each
2 min rest
5x 300m @85%, 1 min rest between each
2 min rest
8x 200 @ 85%, 30 sec rest between each

Short:
6x 200m @ 85%, 30 sec rest between each
2 min rest
3 x 300m @ 85%, 1 mb rest between each
2 min rest
5x 200m @85% , 30 sec rest between each

Fitness:
2 x miracle mile
2 min rest between sets

August 22
Long:
6x 400m @ 85% with 1 min rest
3 min rest
3x 800m @ 75%, 85%, 75% respectively with 3 min rest between each

Short:
3x 400m @ 85% with 1 min rest between each
3 min rest
1x 800m @ 85%, 3 min rest
3x 400m @85% with 1 min rest between each

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

August 15
Long:
7 X 700m-run 300m @85%, jog 100m @65%, run 300m@85%
2 min rest between each

Short:
5 X 600m-run 300m @85%, run 100m @65%, run 200m @85%
2 min rest between sets

Fitness:
miracle mile,
3 min rest
4x200m with 200m jog rest

August 8
Long:
3 sets of:
4x 200m @85%, 45 sec rest , 2 min rest
1x 800m @80%
3 min rest between sets

Short:
3 sets of:
3x 200m @85%, 45 sec rest, 2 min rest
1x 400m
2 min rest between sets

Fitness:
3-4 sets of:
8x 100m with 20 sec rest between each
2 min rest between sets

August 1
Long:
4 sets of:
3x 300m @ 80%, 100m jog @70%, continuous for 1200m
3 min rest between sets

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

Fitness:
2 sets of:
6x 200m with 30 sec rest between each
2 min rest between sets

July 2018

July 25
Long:
4 x 400m @ 85%, 90 seconds rest between each
3 min rest
1 x 1200M @ 80%, 2 min rest
4 x 400m @ 85%, 90 seconds rest between sets
2x 200m @ 85%, 1 min rest between each

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

Fitness:
2-3 sets of
miracle mile

July 18
Long:
3 sets of:
800m @ 85%,100m jog, 700m @85%
3 min rest between sets

Short:
3 sets of:
600m @ 85%, 100m jog, 500m @ 85%
3 min rest between sets

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

July 11
Long:
4x 300m @ 80%, 100m jog @ 70%, 3 min rest
3x 300m @ 80%, 100m jog @ 70%, 2 min rest
2x 300m @ 80%, 100m jog @ 70%, 2 min rest
2x 300m @ 80%, 100m jog @ 70%, 2 min rest
1x 300m @ 85%, 100m jog @ 70%

Short:
4 sets of:
2x 300m @ 85%, 100m jog rest @ 75%,
2 min rest between sets

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

July 4
Long:
6x 800m @ 80% with 2 min rest between each

Short:
5x 600m @ 80% with 1 min rest between each

Fitness:
3 x miracle mile
2 min rest between each

June 2018

June 27
Long:
2 sets of:
4x 400m@ 85%, 1 min rest between each
4x 200m @ 85%, 30 sec rest between each
2 min rest between sets

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

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

June 20
Long:
5x 1000m @80%
With 2 min rest between each

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

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

June 13
Long:
3 sets of:
1x 400m @ 85%, 2 min rest
1x 1200m @ 80%
3 min rest between sets

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

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

June 6
Long:
6 sets of:
200m @ 85%, 100m jog @ 75%, 500m @ 85%
2 min rest between sets

Short:
4 sets of:
200m @ 85%, 100m @ 75%, 300m @85%, 100m @75%, 100m @ 85%
2 min rest between sets

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

May 2018

May 30
Long:
6 sets of:
1x 400 @85%, 1 min rest
2x 200m @85%, 1 min rest
2 min rest between sets

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

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

May 23
Long:
2 sets of:
1x 800m @ 80%, 2 min rest
1x 600m @ 85%, 2 min rest
2x 400m @85%, 1 min rest between each
3 min rest between sets

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

Fitness:
2 x miracle mile
3 min rest between each

May 16
Long:
8x 400m @ 85% with 90 sec rest between each,
3 min rest
1x mile@ 75%

Short:
6x 400m @ 85% with 90 sec rest between each
3 min rest
1x 800m @ 85%

Fitness:
2 sets of;
4x 400m with 2 min rest
3 min rest between sets

May 9
Long:
3x 400m @85% with 1 min rest
2 1/2 min rest
1x1200m @ 80%
3 min rest
2x 400m @85% with 1 min rest
2 1/2 min rest
1x 800m @80%
3 min rest
1x 600m @ 85%, 1 min rest
1x 200m

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

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

May 2
Long:
4 sets of:
3 x 300m @ 80%, 100m jog @ 75% continuous for 3 laps(1200M)
3 min rest between sets

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

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

April 2018

Long:
12 x 400m with 1 min rest between each, alternating between 85% and 80%

Short:
8X 400m with 1 min rest between each, alternating between 90% and 85%

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

March 2018

March 28
Long:
3 sets of:
2 X 800m @ 80% with 1 min rest between each
3 min rest between sets

Short:
3 sets of:
1 X 800m @ 85%, 1 min rest
1X 200m @ 90%
3 min rest between sets

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

March 21
Long:
4 sets of
3x 300m @ 85% with 100m jog at 75%
3 min rest between sets

Short:
4 sets of:
2 x 300m @ 90% with 100m jog @ 80%
3 min rest between sets

Fitness:
6 sets of:
Run 200m, jog 100m, Run 100m
1 min rest after each

March 14
Long:
2x 400m @85% with 90 sec rest between each
2x600m @ 85% with 2 min rest between each
3x 1000m @ 80% with 2 min rest between each

Short:
2x 400m @85% with 90 sec rest between each
1x 800m @ 85%, 2 min rest
1x600m @ 85%, 2 min rest
1x 1000m @85%

Fitness:
6x 400m with 1 min rest between each

March 7
Long:
3 sets of:
4x 200m @ 85%,30 sec rest between each,
2 min rest
1x 800m @85%
2-3 min rest between sets

Short:
2 sets of:
6x 200m @ 85%, 30 sec rest between each,
2 min rest
1x 400m @ 85%
2 min rest between sets

Fitness:
2x Miracle mile
3 min rest between sets

February 2018

February 28
Long:
3 sets of:
2x 400m with 1 min rest @ 85%,
1x 600m @ 85%, 1 min rest
1x 200m @ 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:
2 sets of:
4 x 300m with 100m jog between each
3 min rest between sets

February 21
Long:
2 sets of:
2x 600m @ 80% with 30 sec rest between each
2 1/2 min rest
1x 1200m @ 85%
3 min rest between sets

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

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

February 14
Long:
12x 400m alternating effort ( 80%, 85%) with 80 sec rest between each

Short:
8x 400m @ 85% with 80 sec rest between each

Fitness:
4x 600m with 2 min rest between each

February 7
Long:
3x in/ out mile:
(Alternating 8 continuous 200’s @ 85%, 75% until one mile is completed)
3 min rest between each

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

Fitness:
Miracle mile x 2
3 min rest between each

January 2018

January 31
Long:
5 sets of:
600m @80%, 1 min rest 400m @ 85%
2 min rest between each set

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

Fitness:
6-8x 400m with 1 min rest between each

January 24
Long:
6x 800, alternating the effort each 200m
2 min rest between each

Short:
5 x 600m, alternating the effort each 200m,
2 min rest between each

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

January 17
Long:
2 sets of:
400m @ 85%, 90 sec rest
600m @ 85%, 2 min rest
800m @80%, 2 min rest
1000m @ 80%
3 min rest between sets

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

Fitness:
4 x 200m with 30 sec rest
4x 400m with 1 min rest
4x 200m with 30 sec rest

January 10
Long:
3 sets of:
400m@ 85%, 1 min rest,
600m @ 80%, 2 min rest
400m @ 85%, 1 min rest
200m @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:
2x miracle mile
3 min rest between each

January 3
Long:
2 sets of 6x 300m @ 80% with 100m jog at 70%, continuous until 6 laps completed( 1.5 miles)
3 min rest between sets

Short:
2 sets of 4x 300m @ 80% with 100m jog at 70% continuous until 4 laps completed( 1 mile)
3 min rest between sets