December 2019

December 18
* Long:
12 x 400m alternating between 85%, and 80% effort
90-sec rest between each

*  Short:
8 x 400m alternating between 85% and 80% effort
1 min rest between each

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

* This workout can be done as a fartlek as well- substitute distance for timed effort and replace timed rest with a jogging rest

December 11
Long:
3 sets of:
1x 800m @ 85%, 2 min rest
1x 600m @ 85%, 1 min rest
1x 200m @ 85%

2 1/2 min rest between sets

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

2 1/2 min rest between sets

Fitness:
2 x miracle mile
3 min rest between sets

December 4
Long:
warmup 10 min,
8 X 2 min @ 80%, 1 min jog rest between each
cool down, 15 min

Short:
warmup 10 min,
10 x 1 min @ 80@, 1 min jog between each
cool down 15 min

Fitness:
5 min warmup,
10 x 30-sec stride, 30-sec jog between each,
cool down 15 min

November 2019

November 27
Long:
4 x 400m @ 85%, 2min rest between each
3 min rest
1 mile strong tempo pace @ 75%, 3min rest
4 x 400m @ 85%, 2 min rest between each

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

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

November 20
Long:
4 sets of:
3x 300m @ 85%, 100m jog @ 75%

3 min rest between sets

Short:
4 x 200 @ 85%, 30 sec rest between each
2 min rest
2 x 600m @ 85%, 1 min rest between each
2 min rest
1 x 1000m @ 85%

Fitness:
2 sets of:
4 x 400m with 1 min rest
3 min rest between sets

November 13
Long:
8 x 200m @ 85%, with 30 sec rest
3 min rest
1x mile @ 80%, 3min rest
8 x 200m @ 85%, 30 sec rest

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

Fitness:
2 sets of:
miracle 6 laps (1.5 miles)

3 min rest between sets

November 6
Long:
4 sets of:
400m, 1 min rest
400m, 30-sec rest
400m
2 1/2 min rest between sets

Short:
2 sets of:
400m, 1 min rest
400m, 45-sec rest
400m, 30-sec rest
400m
3 min rest between sets

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

October 2019

October 30
Long:
3 sets of:
2 x 400m @85%, 2min rest between
1 x 800m @ 85%
2 1/2 min rest between sets

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

Fitness:
2 x miracle mile
3 min rest between sets

October 23
Long:
2 sets of:
3 x 300m @ 80%, with 100m jog @ 75%
2 min rest
1x1200m @ 85%

3 min rest between sets

Short:
2 sets of:
600m @ 85%, 2 min rest
400m @ 85%, 1 min rest
300m @ 85%, 1 min rest
200m @ 85%

2 1/2 min rest between sets

Fitness:
2 sets of:
4 X300m with 100m jog rest

3 min rest between sets

October 16
Long:
1 X1200m @ 80%,3min rest
2 X 800m @ 85%, 2 min rest
2 X 600m @ 85%, 2min rest

3 min rest

1X 800m @ 90%

Short:
1x 800m @85%, 2 min rest
3 x 600m @ 85%, 2min rest
3 min rest
1x400m @ 90%

Fitness:
2 sets of:
4 x 400m with 1 min rest btw each

3 min rest btw sets

October 9
Long:
2 sets of:
2 x 600m @ 80%, 1 min rest
2 min rest
1 x 1200m @85%

3 min rest between sets

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

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

October 2
Long:
2 sets of:
6 x 300m @ 80% with 100m jog @ 75%
3 min rest between sets

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

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

September 2019

September 25
Long:
3 sets of:
600m@ 80%, 1 min rest
600m @ 85%, 1 min rest
400m @ 85%

3 min rest

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

2 1/2 min rest between sets

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

September 18
Long:
3 sets of:
300m @ 85%, 1 min rest
300m @ 85%, 1min rest
200m @ 85%, 1min rest
800@ 85%

3 min rest between sets

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

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

September 11
Long:
6×800 alternating 80%, 85%
2 min rest

Short:
4×800 alt 80%,85%

Fitness:
6×400 with 2 min rest between each

September 4
Long:
3 sets of:
1mile- alternating each 400m@ 85% and 75%

3 min rest between each

Short:
2 sets of:
400m @ 85%, 2min rest
1200m -alternating between 85% and 75%

3 min between sets

Fitness:
2-3 sets of:
miracle mile

3 min rest between each set

August 2019

August 28
Long:
3 sets of:
600m @85%, 2min rest
400m @ 85%, 1 min rest
200m @ 85%, 1min rest
400m @ 85%

2-3 min rest between sets

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

2-3 min rest between sets

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

August 21
Long:
3 sets of:
400m @ 80%, 100m jog @ 75%
400m @80%, 100m jog @75%
600m @85%

3 min rest between sets

Short:
3 sets of:
300m @ 85%, 100m jog @75%
300m @85%, 100m jog @75%
400m @ 85%

2 min rest between sets

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

August 14
Long:
1x1200m @ 80%, 2min rest
1x1000m @ 85%, 2min rest
1x 800m @85%, 2min rest
1x 600m @85%, 2min rest
1x 400m
3 min rest
5 x 200m @ 85% with 30 sec rest between each

Short:
1x 1000m @ 85%, 2min rest
1x 600m @ 85%, 2 min rest
1x 400m @ 85%, 2min rest
1 x 300m @ 85%
2 min rest
5 x 200m @ 85% with 30 sec rest between each

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

August 7
Long:
8 x 600m. alternating between 80% and 85% efforts for each one
2 min rest between each

Short:
5 X 600m @ 85%, with 2 min rest between each
1 x 200m @ 85%

Fitness:
3 sets of:
Miracle mile
3 min rest between each set

July 2019

July 31
Long:
3 sets of:
600m @ 85%, 1 min rest
400m @ 85%, 1min rest
300m @ 85%, 1 min rest
200m @ 85%
2 min rest between sets

Short:
2 sets of:
500m @ 85%, 1min rest
400m @ 85%, 1 min rest
200m @ 85%
2 min rest between sets

Fitness:
6 x 300m with 100m jog rest

July 24
Long:
3 sets of:
4 x 300m @ 80%, 100m jog @ 75% (continuous for 4 laps)
3 min rest between each

Short:
4 sets of:
2 X 200m @ 85%, 200m @ 75% (continuous for 2 laps)
2 min rest between each

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

July 17
Long:
1X1200m @ 75%, 3min rest
1X1200m@85%, 3min rest
6x 400m @ 80%, 90 sec rest between each

Short:
1x 800m @ 75%, 2 min rest
1x 800m @ 85%, 2 min rest
4x 400m @ 85%, 90 sec rest between each

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

July 10
Long:
5 sets of:
600m @ 80%,1min rest
300m @85%, 30 sec rest
100m @85%
2 1/2 min rest between sets

Short:
3 sets of:
300m @85%, 1min rest
300m @85%, 30 sec rest
100m @ 85%
2 1/2 min rest between sets

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

June 2019

June 26
Long:
6x200m@ 85%, 40 sec rest
2 min rest
6x400m @85%, 1 min rest
3 min rest
1x1200m @ 75%

Short:
4x200m @85%, 40 sec rest
2 min rest
2x600m @85%, 2 min rest
3 min rest
1x1200m @75%

Fitness:
2x miracle mile
2 min rest between each set

June 19
Long:
2 sets of:
4 x 600m @ 85%, with 2 min rest between each
3 min rest between sets

Short:
8x400m @85%, 90-sec rest between each

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

June 12
Long:
3 sets of:
400m @ 85%, 1 min rest
800m @ 80%, 2 min rest
400m @ 85%
2 1/2 min rest between sets

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

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

June 5
Long:
2 sets of:
6x400m @ 85% with 90 sec rest between each
3 min rest between sets

Short:
2 sets of:
4x400m @ 85% with 1 min rest between each
3 min rest between sets

Fitness:
5x400m with 200m jog rest between each
3 min rest
4x100m with 20 sec rest between each

May 2019

May 29
Long:
2 sets of:
3 x 400m @ 80% with 45 sec rest between each
2 min rest
1 x1200m @ 80%
3 min rest between sets

Short:
2 sets of:
2 x 600m @ 80% with 1 min rest between each
2 min rest
1 x400m @ 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

May 22
Long:
3 sets of:
2 x800m @ 80% with 1 min rest between each

3 min rest between sets

Short:
3 sets of:
2 X 600m @80%, with 1 min rest between each

3 min rest between sets

Fitness:
2-3 sets of:
miracle mile

3 min rest between each

May 15
Long:
4 sets of:
200m @ 85% jog 100m,
300m @85% jog 100m
500m @85%

2 1/2 min rest between sets

Short:
5 sets of:
300m @ 85%, 100m jog
200m @ 85%, 100m jog
100m @ 85%

2 min rest between sets

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

2 min rest between sets

May 8
Long:
3 sets of:
800m @ 80%, 2min rest
600m, 85%, 1 min rest
200m, 85%

2 min rest between sets

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

2 min rest between sets

Fitness:
miracle mile, 3 min rest
4 X 200m, walk/ jog 200m between each

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

3 min rest between sets

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

2 1/2 min rest between sets

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

April 2019

April 24
Long:
3 sets of:
4 x 300m @ 80%, 100m jog rest @ 70%
3 min rest between sets

Short:
2 sets of:
4 x 200m @ 85%, 100m jog rest @ 70%
3 min rest between sets

Fitness:
2-3 sets of:
Miracle Mile

April 17
Long:
6x 800m @ 80% with 2 min rest between each

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

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

April 10
Long:
2 sets of:
12x 200 @ 85% with 40 sec rest between each
3 min rest between sets

Short:
2 sets of:
8x 200m @ 85% with 40 sec rest between each
3 min rest between sets

Fitness:
2 x miracle mile
3 min rest between each

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

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

Fitness:
2 sets of:
4×400 with 1min rest between each
3 min rest between sets

March 2019

March 27
Long:
3 sets of:
200m @ 85%, 1min rest
300m @ 85%, 1 min rest
400m @ 85%, 1min rest
600m @ 85%
3 min rest between sets

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

Fitness:
2 x miracle mile
3 min rest between sets

March 20
Long:
4 sets of:
1x 300m @ 85%, 100m jog rest & 30 seconds
1 x600m @ 85%, 1 min rest
1x 300m @85%,

2 1/2 min rest between sets

Short:
4 sets of:
1x 200m @ 85%, 1 min rest
1 x400m @ 85%, 1 min rest
1 x 200m @ 85%

2 min rest between sets

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

3 min rest between sets

March 13
Long:
8x 200m @ 85% with 30 sec rest between each
3 min rest
1 mile @ 75%, 3 min rest
8 X 200m @ 85%, 30 sec rest

Short:
4 x 200m @85% with 30 sec rest between each
2 min rest
2 x 800m @ 80% with 2 min rest between each
2 min rest
4 x 200M @ 85% with 30 sec rest between each

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

March 6
Long:
3 sets of:
2x 400m @85% , 1 min rest
1x800m @ 80%
3 min rest between sets

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

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

February 2019

February 27
Long:
1200m @ 80%, 2 min rest
 800m @ 80%, 2 min rest
 600m @ 85%, 2 min rest
 400m @ 85%, 2 min rest
 400m @ 85%, 2 min rest
 600m @ 85%, 2 min rest
1000m @ 85%

Short:
1000m @ 80%, 2 min rest
 800m @ 80%, 2 min rest
 600m @ 85%, 2 min rest
 400m @ 85%, 2 min rest
 200m @ 85%

Fitness:
8-10X 200m with 200m jog rest between each

February 20
Long:
4 sets of:
2 x 600m @ 80%, 1 min rest between each
2 1/2 min rest between sets

Short:
2 sets of:
2 X 600m @ 80%, 1 min rest between each
1 x 400m @ 85%
3 min rest between sets

Fitness:
2 sets of:
run 200m, jog 200m
run 400m, jog 400m,
run 600m
3 min rest between sets

February 13
Long:
mile @ 75%, 3 min rest
2 x 800m @ 80%, with 2 min rest between each
4 x 400m @ 85%, 90 sec rest between each

Short:
1000m @ 80%, 2 min rest
2 x 600m @ 85%, 2min rest between each
3 x 300m @ 85%, 1min rest between each

Fitness:
5 sets of:
200m, 1 min rest
400m

2 min rest between sets

February 6
Long:
3 sets of:
200m @85%, 1min rest
300m @85%, 1min rest
400m @ 85%, 1min rest
600m @85%
2 1/2 min rest between sets

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

Fitness:
2 sets of:
4 X 400m with 1 min rest between each
2 1/2 min rest between sets

January 2019

January 30
Long:
5 sets of:
600m @ 85%, 2min rest
400m @ 85%

2 min rest between sets

Short:
3 sets of:
400m @ 85%, 1 min rest
300m @ 85%, 1min rest
300m @ 85%

2 min rest between sets

Fitness:
2 X miracle mile

3 min rest between sets

January 23
Long:
2 sets of:
3X 300m @ 80%, with 100m jog @70%-continuous until 1200m
2 min rest
1 x 1200m @ 80%
3 min rest between sets

Short:
2 Sets of:
2 X 200m @ 80%, with 200m jog @ 70%-countinuous until 800m
2 min rest
1 X800m @ 80%
3 min rest between sets

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

January 16
Long:
5 sets of:
600m @ 85 %, 2 min rest
400m @ 85%
2 1/2 min rest between sets

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

Fitness:
2 sets of:
800m, 200m jog rest 
600m
3 min rest between sets

January 9
Long:
2 sets of:
6 X 400m alternating between 80% and 85% with 90-sec rest between each
2 1/2 min rest between sets

Short:
8 X 400m alternating between 80% and 85% with 90-sec rest between each

Fitness:
6 X 300m with 100m jog rest (continuous)

January 2
Long:
4x 400m @ 85%, 90 sec rest between each
2x 800m @ 80%, 2 min rest between each
1x mile @ fast tempo (75%)

Short:
2x 400m @ 85%, 90 sec rest between each
1x 800m @ 85%, 3 min rest
1x mile @ fast tempo (75%)

Fitness:
8-10x 200m with 200m jog rest between each