DECEMBER 2020
December 30
Long:
4 x 400m @ 85%, 90 sec rest between each
2 min rest2 x 800m @ 80%, 2 min rest between each
2 min rest4 x 400m @85%, 90 sec rest between each
Short:
5 x 300m @ 85%, 90 sec rest between each
2 min rest2 x 600m @ 85%, 2 min rest between each
Fitness:
miracle mile, 2 min rest
4 x 200m with 30 sec rest between each
2 min rest
miracle mile
Fartlek:
10 min easy,
5 x 2 min with 1 min easy between each,
2 min easy,
2 x 3 min with 2 min easy between each,
10 min easy cool down
December 23
Long:
1 x mile @ 75%, 3 min rest
4 x 400m @ 85%, 2 min rest between each
3 min rest
1 x mile
Short:
2 x 800m @ 80%, 1 min rest between each
3 min rest
4 x 400m @ 85%, 2 min rest between each
Fitness:
6 x 400m with 2 min rest between each
Fartlek:
10 min easy,
8 min up-tempo, 3 min easy
3 x 2 min with 2 min easy between each,
3 min easy
7 min hard,
10 min easy cooldown
December 16
Long:
6 x 800m alternating between 80% and 85%
2 min rest between each
Short:
5 x 600m alternating between 80% and 85%
2 min rest between each
Fitness:
miracle mile,
2 min rest
10 x 100m with 20 sec rest between each
2 min rest
miracle mile
Fartlek:
10 min easy warmup,
5 x 3 min, (each pick up- increase intensity)
2 min easy jogging between each pick up,
10 min easy cool down
December 9
Long:
3 sets of:
8 X 200m @ 75%, 30 sec rest between each
2 min rest
8 X 200m @80%, 30 sec rest between each
2 1/2 min rest
8 X 200m @ 85%, 30 sec rest between each
Short:
2 sets of:8 x 200m @ 80%, 30 sec rest between each
2 1/2 min rest
8 X 200m @ 85%, 30 sec rest between each
Fitness:
3 sets of:
8 x 100m, 20 sec rest between each
2 1/2 min rest between sets
Fartlek:
10 min easy jog warmup
10 x 45 sec, 45 sec easy jog between
10 min easy cool down
December 2
Long:
12 x 400m, alternating between 80%, 85%,
90 sec rest between each
Short:
8 x400m, alternating between 80%,85%,
90 sec rest between each
Fitness:
2 sets of:
4 x 400m, 2 min rest between each
3 min rest between sets
Fartlek:
10 min easy,
5 x 2min hard,
1 min easy between each,
10 min easy cool down
NOVEMBER 2020
November 24
Long:
2 sets of:
2 x 400m @ 80%, 90 sec rest each
3 min rest
1 x mile @ hard tempo pace-78%
3 min rest between sets
Short:
2 sets of:
2 x 400m @85%, 90 sec rest between each
2 min rest
1X 800m @ 85%
2 1/2 min rest between sets
Fitness:
2 x miracle mile
3 min rest between sets
Fartlek:
10 min easy,
10 x 1 min hard,
1 min easy,
10 min cool down
November 18
Long:
3 sets of:
2 x 600m @ 80%, 1 min rest between each
2 min rest
1 x 400m @ 85%
3 min rest between sets
Short:
2 sets of:
2 x 400m @85%, 1min rest between each
2 min rest
2 x 300m @85%, 1 min rest between each
1 min rest
1 x 200m @ 85%
3 min rest between sets
Fitness:
4 x 200m with 30-sec rest between each
2 min rest
4 x 200m with 200m jog between each
2 min rest
4 x 100m with 20-sec rest between each
Fartlek:
10 min easy.
2 x 2min with 1 min easy between each,
2 min easy,
2x 90 sec with 1 min easy between each
1 min easy,
1 x 1 min,
3 min easy,
repeat set,
cool down 10 min
November 11
Long:
3 sets of:
4 x 300m @ 80%, jog 100m @ 75%
continuous for a mile (4 laps)
3 min rest between sets
Short:
4 sets of:
2 x 300m @80%, jog 100m @75%
continuous for 800m ( 2 laps)
2 1/2 min rest between sets
Fitness:
miracle mile,
3 min rest
4 x 200m with 200m jog rest between each
Fartlek:
easy 10 min,
4 x 4min with 2 min easy between each
easy 10 min cool down
November 4
Long:
6 x 800M @ alternating between 80%, 85%
2 min rest between
Short:
5 x 600M @ alternating between 80%, 85%
2 min rest between
Fitness:
2 sets of:4 x 400m with 1 min rest between,
3 min rest between sets
Fartlek:
10 min easy,
5 x 3 min with 2 min easy between each
10 min easy cool down
OCTOBER 2020
October 28
Long:
6 x 200m @ 85%, 30 sec rest between each
2 min rest
1 x 1200m @ 80%,
3 min rest
6 x 200m @ 85%, 30 sec rest between each
2 min rest
1 x 1200m @ 80%
Short:
4 x 200m @85%, 30 sec rest between each
2 min rest
1 x 800m @85%,
2 min rest between
4 x 200m @85%, 30 sec rest between each
2 min rest
1 x 800m @ 85%
Fitness:
3 x miracle mile
2 min rest between each
Fartlek:
10 min easy,
4 x 45 sec, 30 sec easy between each
2 min easy,
1 x 4 min,
2 min easy
4 x 45 sec, 30 sec easy between each,
2 min easy,
1 x 4 min,
10 min easy cool down
October 21
Long:
4 x 800m @ 85%, 2 min rest between each
3-4 min rest
5 x 300m @ 85% with 1 min rest
Short:
4 x 600m @ 85%, 2 min rest between each
3 min rest
4 x 200m @ 85%, 1 min rest between each
Fitness:
2 sets of:
4 x 200m with 200m jog rest
3 min rest between sets
Fartlek:
10 min easy,
4 x 3min hard with 2 min easy jog between each,
3 min easy,
4 x 1 min with 1 min easy jog between each,
10 min easy cool down
October 14
Long:
12 x 400m, alternating between 80% and 85%, 90 sec rest between each
Short:
8 x 400m, alternating between 80% and 85%,
90 sec rest between each
Fartlek:
10 min easy,
8 x 2 min with 1 min easy between each,
10 min easy cool down
Fitness:
2 x miracle mile
3 min rest between each
October 7
Long:
1x1200m (3 laps), @ 85%,
2 min rest
1.5 mile (6 laps) tempo run @ 75%,
3 min rest
1 x 1200m @ 85%
Short:
1 x 800M, @ 85%,
3 min rest
1 mile at temp pace, 75%,
3 min rest
1 x 800m @ 85%
Fartlek:
10 min easy,
1x 4 min hard,
3 min easy
9 min @ tempo pace,
3 min easy
1X 4 min hard,
10 min cool down
Fitness:
10 x 100m, 20 sec rest between each,
3 min rest
4 x 400m with 30 sec rest between each,
3 min rest
SEPTEMBER 2020
September 30
Long:
3 sets of :
800m @ 85%, 2 min rest
400m @ 85%, 1 min rest
2 x 200m @ 85%, 1 min rest between each
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
Fartlek:
10 min easy,
3 min hard, 2 min easy
2 min hard, 1 min easy
45 sec hard, 3min easy
repeat
10 min easy cool down
Fitness:
2 sets of:
5 x 200m with 30 sec rest between each
3 min rest between sets
September 23
Long:
3 sets of:
(in/out 200’s)
8 x 200m alternating between 85%,
75% until 1 mile is completed
3 min rest between sets
Short:
4 sets of:
(in/out 200’s)
4 x 200m alternating between 85%,75% until 800m is completed
2 min rest between sets
Fartlek:
10 min easy,
4 x 4 min with 2 min easy jog in between each
10 min easy cool down
Fitness:
4 x 200m with 200m jog rest between each
3 min rest
10 x 100m with 20 sec rest between each
September 9
Long:
2 sets of:
2x1000m @ 80%, 90 sec rest between each
3 min rest between sets
1 x1000m @ 85%
Short:
2 sets of:
2 x 600m @ 85%, 1 min rest between each
3 min rest between sets
1 x 600m @ 90%
Fartlek:
10 min easy,
2 x 3 min with 1 min easy jog between each,
3 min easy,
repeat,
1 x 3 min hard
cool down 10 min
Fitness:
2 sets of:
4 x 300m, 100m walk.
rest3 min rest between sets
September 2nd
Long:
3x 600m@ 80%, 1 min rest,
3 min rest
2x600m @85%, 1 min rest
3 min rest
1x600m @90%
Short:
10x300m @ 85% with 90 sec rest between each
Fartlek:
10min easy,
10x 1 min, 1 min easy between each
10 min cool down
Fitness:
10x 100m, 20 sec rest between
3 min rest
Miracle 1.5 miles ( 6 laps)
AUGUST 2020
August 26
Long:
1.5 mile @tempo pace(70%),
4-5 min rest
6x 400m @85%, 90 sec rest between each
Short:
1 mile @hard tempo pace( 75%),
4-5 min rest
4x 400m @85%, 90 sec rest between each
Fartlek:
10 min easy,
8 min @ 10 k race pace,
4 min easy
4 x 2 min, with 1 min easy between
10min easy
Fitness:
8x 300m, walk 100m rest
August 19
Long:
3 sets of:
2 x 800m @ 80%, 90 sec rest between
3 min rest between sets
Short:
2 sets of:1x 600m, 2 min rest
1 x 400m, 90 sec rest
1 x 200m
2 1/2 min rest between sets
Fartlek:
10 min easy,
1 x 2 min, 2 min easy jog
1 x 90 sec, 90-sec easy jog
1 x 1 min, 2 min easy jog
repeat
10 min easy cooldown
Fitness:
8 x 200m with 200m jog rest between each
(rest 2 min mid way if needed)
August 12
Long:
2 sets of:
2x400m @ 85%, 90sec rest
2 min rest
2 x 800m@ 80%, 2 min rest
3 min rest between sets
Short:
2 sets of:
2 x 400m, 90 sec rest
3 min rest between sets
Fartlek:
10 min easy,
8 x 2 min with 2 min easy between each
Cool down 10 min
Fitness:
2 x miracle mile
3 min rest between sets
August 5th
Long
2 sets of:
2x200m @ 85%, 30 sec rest
2 min rest
2 x 400m @ 80%, 30 sec rest
2 min rest
2 x 600m @ 80%, 1 min rest
3 min rest between sets
Short:
2 sets of:
2 x 200m @85%, 30 sec rest
2 min rest
2 x 600m @80%, 1 min rest
3 min rest between sets
Fartlek:
10 min easy,
2 x 50 sec, 30 sec jog between each,
2 min jog
2 x 3 min, 1 min jog between each,
Jog 3 min
Repeat,
Cool down 10 min
Fitness:
4 x 200m, 30 sec rest between each
2 min rest
4 x 400m, 90 sec rest between each
JULY 2020
July 29
Long:
2 sets of:
4 x 200m @ 85%, 30 sec rest between each
2 min rest
1 x 800m @ 80%, 2 min rest between
2 x 400m @ 85%, 90 sec rest between each
3 min rest between sets
Short:
2 sets of:
2 x 200m @ 85%, 30 sec rest between each
1 min rest
3 x 400m @ 85%, 90 sec rest between each
3 min rest between sets
Fartlek:
10min easy,
2 x 45 sec, 30 sec easy after each
1 min easy jog,
3 x 2 min with 90 sec easy between each,
3 min easy,
repeat
10 min easy cool down
Fitness:
8 x 100m with 20-sec rest between each
2 min rest
8 x 100m with 100m jog between each
2 min rest
4 x 100m with 20-sec rest between each
July 22
Long:
3 sets of:
4x400m @85%, 90-sec rest between
2 1/2 min rest between sets
Short:
2 sets of:
4 x 400m @85%, 90-sec rest between
2 1/2 min rest between sets
Fartlek:
easy 10min,
4 x 2min with 90-sec jogging between each
2 1/2 min easy jog
4 x 2min with 90-sec jogging between each
10 min easy cooldown
Fitness:
2 sets of:
5 x 200m with 30-sec rest between each
2 min rest between sets
July 15
Long:
6 sets of:
400m @80%, 100m jog
300m @ 85%
2 min rest between sets
Short:
5 sets of:
300m @85%, 100m jog
200m @ 85%
2 min rest between sets (walk back to start)
Fartlek:
easy 10 min,
90 sec hard, 30 sec easy
1 min hard,
easy jog 2 min
repeat 4 more times
cool down 10 min
Fitness:
4 x 200m with 200m jog rest between each
3 min rest
3-4 x 400m with 2 min rest between each
July 8
Long:
2 sets of
400m @ 85%, 90 sec rest
800m @80%, 2 min rest
400m @ 85%, 90 sec rest
800m @80 %
3 min rest between sets
Short:
2 sets of:
400m @ 85%, 90 sec rest
400m @ 85%, 90 sec rest
800m @ 85%
3 min rest between sets
Fartlek
run10 min easy warmup,
2 min hard, 90-sec easy jog
2 min hard, 90-sec easy jog
4 min hard, 3 min easy jog
repeat
10 min cooldown
Fitness:
10 x 100m with 20-sec rest between each
2 min rest
miracle mile
3 min rest
5 x 100m with 20-sec rest between each
July 1
Long:
3 sets of:
200m @85%, walk 100m
300m @85%, walk 100m
400m @ 85%, rest 2 min
600m @85%
2 1/2 min rest between sets
Short:
2 sets of:
200m @ 85%, walk 100m
300m @ 85%, walk 100m
400m @85%, rest 2 min
600m @85%
2 1/2 min rest between sets
Fartlek:
warm-up 10min,
1 x 45 sec, 2 min easy
1 x 90 sec, 2 min easy
1 x 2 min, 2 min easy
1 x 3 min, 3 min easy
repeat
cool down 10 min
Fitness:
2 sets of:
4 x 200m with 200m jog rest between each
2 min rest between sets
JUNE 2020
June 24
Long:
2 sets of:
4 x 200m @ 85% with 40-sec rest between each
2 min rest
4 x 400m @ 85% with 1 min rest between each
2 1/2 min rest between sets
Short:
8 x 400m @ 85%, 90 sec rest between each
or
Fartlek run:
10 min easy,
8 X 2 min with 90-sec jog rest between each
10 min cool down
Fitness:
2 sets of:
miracle mile ( running straight away, jogging turns of the track- 4 laps)
3 min rest between sets
June 17
Long:
4 sets of:
1 x 800m @ 80%, 1 min rest
1x 400m @85%
3 min rest between sets
Short:
3 sets of:
1 x 600m @ 85%, 1 min rest
1 x 400m @ 85%
3 min rest between sets
or Fartlek:
warmup 10 min
1x 3 min, 1 min rest
1 x 2 min, 3 min rest
repeat two more times
cool down 10 min
Fitness:
4 x 400m with 200m jog rest between each
3 min rest
8 x 100m with 20-sec rest between each
June 10
Long:
2 x 800m @85%, 3 min rest between each
3 x 800m @ 80%, 1 min rest between each
3 min rest
1 x 800m @ 85%
Short:
2 x 600m @85%, 2 min rest between each
3 x 600m @ 80%, 1 min rest between each
3 min rest
1x 400m @ 85%
or ( as a fartlek type of workout)
10 min easy,
2 x 2 1/2 min, with 2 min easy jog between each
3 x 2 1/2 min with 1 min easy jog between each
3 min easy,1 x 2 min
10 min easy cooldown
Fitness:
2 x miracle mile
3 min rest between each
or
10 min easy,
8 x 30 seconds with 40 sec easy jog between each
3 min easy repeat
10 min easy cool down
June 3
Long:
1 x 400m @ 85%, 2 min rest
5 x 600m @ 85%, 2 min rest between each
1x 400m @ 85%
Short:
3 x 200m @ 85%, 1 min rest between each
3 x 600m @ 85%, 2 min rest between each
3 x 200m @85%, 1 min rest between each
Fitness:
2 sets of:
4 x 400m with 2 min rest between each
3 1/2 min rest between sets
May 2020
June 10
Long:
2 x 800m @85%, 3 min rest between each
3 x 800m @ 80%, 1 min rest between each
3 min rest
1 x 800m @ 85%
Short:
2 x 600m @85%, 2 min rest between each
3 x 600m @ 80%, 1 min rest between each
3 min rest
1x 400m @ 85%
or ( as a fartlek type of workout)
10 min easy,
2 x 2 1/2 min, with 2 min easy jog between each
3 x 2 1/2 min with 1 min easy jog between each
3 min easy,1 x 2 min
10 min easy cooldown
Fitness:
2 x miracle mile
3 min rest between each
or
10 min easy,
8 x 30 seconds with 40 sec easy jog between each
3 min easy repeat
10 min easy cool down
June 3
Long:
1 x 400m @ 85%, 2 min rest
5 x 600m @ 85%, 2 min rest between each
1x 400m @ 85%
Short:
3 x 200m @ 85%, 1 min rest between each
3 x 600m @ 85%, 2 min rest between each
3 x 200m @85%, 1 min rest between each
Fitness:
2 sets of:
4 x 400m with 2 min rest between each
3 1/2 min rest between sets
May 27
Long:
Track
8 x 200m @ 85% with 40 sec rest between each
2 min rest
4 x 400m @ 80% with 1 min rest between each
2 min rest
8 x 200m @ 85% with 40 sec rest between each
Short:
4 x 200m @ 85% with 40 sec rest between each
2 min rest
4x 400m @ 80% with 1 min rest between each
2 min rest
4 x 200m @ 85% with 40 sec rest between each
Fitness:
8 x 200m with 200m jog/walk rest between each
May 20
Long:
10 min easy,
3 x 1 min with 1 min easy between,
2 min easy,
3 x 6 min, 2 min easy between
cool down 10 min
Short:
10 min easy,
6 x 2 min with 1 min easy between each,
10 min easy
Fitness:
5 min easy,
3 x 2 min with 1 min easy between,
2 min easy
3 x 1 min with 1 min easy between,
2 min easy,
3 x 30 sec with 30 sec easy between
10 min easy
May 13
Long:
10 min easy warm up,
4 x 1 min with 1 min easy between each
2 min easy
3 x 4 min @ tempo pace with 2 min easy between each
3 min easy
4 x 1 min with 1 min easy between each
cool down 10 min
Short:
10 min easy warm up,
4 x 30 sec with 30 sec easy between each
2 min easy
1 x 10 min tempo
3 min easy
4 x 30 sec with 30 sec easy between each
10 min easy cool down
Fitness:
10 min easy.
2 x 2 min with 2 min easy between each
3 min easy
2 x 3 min with 2 min easy between each
3 min easy
10 min easy cool down
May 6
Long:
10 min easy,
2 x 30 sec with 30-sec rest, 2 min easy,
2 x 8 min tempo run, with 3 min easy between each
2 min easy
4 x 30 sec with 30-sec rest between each
cool down 10 min
Short:
10 min easy,
4 x 30 sec with 30 sec easy between each
2 min easy
3 x 4 min with 2 min easy between each
10 min cool down
Fitness:
10 min easy,
3 x 1 min with 1 min easy between each,
2 min easy
1 x 5 min tempo pace,
3 min easy
3 x 1 min with 1 min easy between each
10 min cool down
April 2020
April 29
Long:
10 min easy,
3 x 1 min with 1 min easy between each,
3 min easy
4 x 3 min with 2 min easy between each,
3 min easy
5 min hard
10 min cooldown
Short:
10 min easy,
3 x 1 min with 1 min easy between each,
3 min easy
3 x 2 min with 1 min easy between each,
3 min easy
3 x 1 min with 1 min easy between each
10 min cooldown
Fitness:
5 min easy,
2 x 30 sec with 1 min easy between.
2 min easy.
15 min up-tempo pace,
cooldown 10 min
April 22
Long:
Fartlek run
10 min easy,
2 x 7 min tempo pace with 3 min easy between each
3min easy
4 x 90 sec with 90 sec easy between each
cool down 10 min
Short:
Fartlek run
10 min easy,
1 x 10 min tempo run,
3 min easy
4 x 2 min with 1 min easy between each
Fitness:
Fartlek run
10 min easy,
6 x 1 min with 1 min easy between each
10 min easy
April 15
Long:
12 x 400m with 90 sec rest between each
or
Fartlek, 10 min easy, 12 x 90 sec with 90 sec easy between each, 10 min cool down
Short:
4 x 200m with 200m jog rest between each
4 x 400m with 200m jog rest between each
4 x 200m with 200m jog rest between each
or
Fartlek, 10 min warmup,
4 x 40 seconds with 1 min rest between,
4x 90 seconds with 1 min rest between each,
4 x 40 sec with 1 min rest between each,
10 min cool down
Fitness:
10 min warmup,
8 x 40 sec (30%-40% angle hill)- work on form, upper body and knee lift
walk-jog down
cool down 10 min
April 8
Long:
10 min easy,
2 x 3 min with 1 min easy between each
3 min easy
1 x 6 min,
2 min easy
2 x 3 min with 1 min easy between each
10 min easy
Short:
10 min easy,
3 x 1 min with 1 min easy between each
3 min easy
4 x 2 min with 1 min easy between each
3 min easy
3 x 1 min with 1 min easy between each
10 min easy
Fitness:
5 min easy,
8 x 1 min run, 1 min walk
easy 10 min
April 1
Long:
10 min easy,
1 x 5 min, 2 min easy jog
4 x 1 min with 30-sec rest between each, 3 min easy jog
1 x 5 min
cool down 10-15 min
Short:
10 min easy,
1 x 3 min, 2 min easy
1 x 2 min, 1 min easy
1 x 1 min, 3 min easy
8 x 30 sec with 30-sec easy jog between each
cool down 10- 15 min
Fitness:
5 min easy,
6-8 x 1 min with 1 min easy jog between each
10 min easy cool down
March 2020
March 25
Long:
10 min easy
6 x 2 min @80%, 1 min easy between each
6 x 1 min @ 85%, 1 min easy between each
10 min easy cooldown
Short:
10 min easy
4 x 1min @ 85% with 1 min easy between each
2 x 2 min @ 85%, 1 min easy between each
4 x 1 min @ 85%, 1 min easy between each
Fitness:
10 min easy
12 x 30 sec with 30-sec rest between each
10 min easy
March 18
Long fartlek:
easy 10 min, 3 x 3min @80%, 1 min easy between each, 2 min easy, repeat, 10 min cooldown
Short fartlek:
easy 10 min, 4 x 2min @ 80%, 1 min easy between each, 2 min easy, 4 x 1min @ 85% with 1 min easy between each, 10 min cooldown
Fitness fartlek:
easy 10 min, 6 x 30 sec with 30-sec easy between, 2 min easy, 6 x 30 sec with 30-sec easy between, 10 min cooldown
March 11
Long:
2 sets of:
4 x 200 @ 85%, 30 sec rest between each
2 min rest
1 x 800 @ 80%, 2 min rest
2 x 400m @ 85%, 1 min rest between each
3 min rest between sets
Short:
2 sets of:
4 x 200 @ 85%, 30 sec rest between sets
2 min rest
2 X 400 @ 85%, 1 min rest between each
3 min rest between sets
Fitness:
8 x 200m with 200m jog rest between each
March 4
Long:
2 sets of
3x 800m @ 80% with 2 min rest between
3 min rest between sets
Short:
2 sets of
1x 800, @85%, 2 min rest
2x 400m @85%, 90 sec rest
3 min rest between sets
Fitness:
2x miracle mile,
3 min rest between sets
February 2020
February 26
Long:
4 sets of:
2 x 600m @ 80% and 85% efforts. 1min rest
2 1/2 min rest between sets
Short:
3 sets of:
1 x 600m @ 85%, 1 min rest
1 x 400m @ 85%
2 1/2 min rest between sets
Fitness:
3 sets of:
200m, 1 min rest
400m, 1 min rest
400m
3 min rest between sets
February 19
Long:
3 sets of:
200m @ 85%, 1min rest
300m @ 85%, 1 min rest
400m @85%, 2 min rest
600m @ 85%
2 1/2 min 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
3 min rest between sets
February 12
Long:
4 sets of:
3 x 300m @85%, jog 100m @75%
2 min rest between sets
Short:
4 sets of:
1 x 500m @85%, jog 100m
1 x 200m @85%
2 min rest between sets
Fitness:
6 – 8 x 400m with 90 sec rest between each
February 5
Long:
4 sets of:
2 x 600m with 45 seconds rest between, 80%, and 85% for second in set
2 1/2 min rest between sets
Short:
2 sets of:
200m @ 85%, 1min rest
400m @ 85%, 1min rest
800m @ 80%, 1min rest
200m @ 85%
2 1/2 min rest between sets
Fitness:
2 sets of:
6 x 200m with 30 sec rest between each
3 min rest between sets
January 2020
January 29
Long:
2 sets of:
1x 1200m @ 80%, 2 min rest
1x 400m @ 85%
4 x 200m @ 85%, 1 min rest between each
3 min rest between sets
Short:
2 sets of:
1 x 800m @ 85%, 2 min rest
1 x 600m @ 85%, 2 min rest
1 x 200m @85%, 2 min rest
2 1/2 min rest between sets
Fitness:
2 x miracle mile
3 min rest between each
January 22
Long:
6 x 800m, alternating efforts between 80%,85%
2 min rest between each
Short:
1x 400m @ 85%, 90 sec rest
1x 800m @ 85%, 2 min rest
1x 400m @ 85%, 90 sec rest
1 x 800m @ 85%
Fitness:
4 sets of:
run 400m, jog 200m
run 200m
2 min rest between sets
January 15
Long:
3 sets of:
800m @ 80%, 2 min rest
600m @ 85%, 2 min rest
200m @ 85%
2 1/2 min 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 sets of 6 x 200m with 45-sec rest between each
3 min rest between sets
January 8
First indoor workout of 2020!
Long:
12x 400m with 90 sec rest between each
Alternating between 80% and 85%
Short:
4 x 400m @85% with 90 sec rest between each
2 min rest
8x 200m @85% with 1 min rest between each
Fitness:
6x 400m with 200m jog rest between each
Suburban Striders Running Club 