DECEMBER 2021

December 29

Long:
1 x 2000m ( 5 laps) @ 80%,
4 min rest
2 x 1000m @ 80%, 2 min rest between each
3 min rest
1 x 600m, @ 85%, 2min rest
1 x 400m @ 85%

Short:
1 x 1200m ( 3 laps) @ 80%
3 min rest
2 x 600m @ 85%, 2 min rest between each
3 min rest
1 x 400m @ 85%,
2 min rest
2 x 200m @ 85%, 1 min rest between each

Fitness:
6 x 100m, 20 sec rest between each,
2 min rest
6 x 200m, 40 sec rest between each,
3 min rest
6 x 100m, 20 sec rest between each

Fartlek:
10 min easy,
1 x 6 min hard, 3 min easy,
2 x 3 min hard, 2 min easy between each,
3 min easy
2 x 2 min hard, 1 min easy between each,
10min easy cool down

December 22

Long:
2 sets of:
1x 400m, @ 85%
1x 600m, @ 80%, 2 min rest
1x 800m@  80%, 1 min rest
1x 200m
3 min rest between sets
Then do ( after 2 sets of above)
1x1000m @ 85%

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

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

Fartlek:
10 min easy,
2x 3 min , 2min easy between,
2 min easy 
2x 2 min, 1 min easy between 
2 min easy 
2 x 1 min , 1 min easy between 
10 min easy 

December 15

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

Short: 
4 sets of:
2x 300m @85%, 100m jog @ 70%
3 min rest between sets

Fitness:
2x Miracle 1.5miles
3 min rest between sets

Fartlek:
10 min easy,
8x 90 sec, 1 min easy between 
10 min cool down 

December 8

Long:
4 sets of:
400m @ 85%, 90 sec rest
800m @ 80%
3 min rest between sets

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

Fitness:
10 x 100m, 20 sec rest between each
2 min rest
4 x 200m, 40 sec rest between each
2 min rest
10 x 100m, 20 sec rest between each

Fartlek:
10 min easy,
8 x 45 sec, 45 sec easy jog between each
3 min easy
8 x 45 sec, 45 sec easy jog between each
10 min cool down

December 1

Long:
1 x 1200m @ 75%, 2 min rest
1 x 400m @ 85%
3 min rest between sets
each set increase the effort in the 1200m by 5%

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

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

Fartlek:
10 min easy,
2 x 7 min @ 75% ( tempo pace), 3 min easy between each
10 min easy cool down

NOVEMBER 2021

HAPPY THANKSGIVING!
November 25

Long:
12 x 400m, alternating between 80%, and 85%, 90 sec rest between each

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

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

Fartlek:
10 min easy,
8 x 2 min with 1 min easy between,
10 min easy cool down

November 17

Long:
3 sets of:
800m@ 85%, 2 min rest
600m @ 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%
2 1/2 min rest between sets 

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

Fartlek:
10 min easy,
3x 3min with 2 min easy between 
3x 2 min with 1 min easy between 
3x 1 min with 1 min easy between 
10 min easy cool down 

November 10

Long:
12 x 400m alternating between 80% and 85%
90 sec rest between sets

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

Fitness:
2-3 sets of:
4 x 100m, 20 sec rest between
2 min rest
4 x 200m , 30 sec rest between
3 min rest between sets

Fartlek:
10 min easy warmup,
4 x 2 min with 1 min easy between,
3 min easy,
4 x 1 min with 1 min easy between,
10 min easy cool down

November 3

Long: 
2 sets of:
1200m ( first 800m @80%, last 400m @85%),
3 min rest
800m @ 85%, 2 min rest
400m @ 85%
2 1/2 min rest between sets

Short:
2 sets of:
800m ( first 400m @ 80%, last 400m @ 85%)
2 min rest
400m @ 85%, 90 sec rest
400m @ 85%
2 1/2 min rest between sets

Fitness:
3-4 sets of:
run 100m, jog 100m,
run 200m, jog 200m,
run 200m
3 min rest between sets

Fartlek:
10 min easy,
2 x 4 min, 2 min easy between each,
2 min easy
2 x 2 min, 1 min easy between each,
2 min easy
2 x 1 min, 30sec easy between each,
10 min easy cool down

OCTOBER 2021

October 27

Long:
8 x 600m, various paces per 200m.
alternating between every other 200m @ 85% ( start with 85%) and evenly paced all 85%
2:15 min rest between each

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

Fitness:
miracle mile,
3 min rest
miracle 800m,
2 min rest
miracle mile

Fartlek:
10 min easy,
8 x 90 seconds with 1 min easy jog between each
10 min easy cooldown

October 20

Long:
5 sets of:
600m @85%, 1 min rest
400m @ 85%
21/2 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%
3 min rest between sets 

Fitness:
3-4sets of:
2x200m with 30 sec rest between 
2min rest
2x400m with 1 min rest between 
3 min rest between sets

Fartlek:
10 min easy,
2x 3 min with 2 min easy between,
2 min easy,
2x 2 min with 1 min easy between,
2 min easy 
2 x 1 min with 1 min easy between,
2min easy
2x 30 sec with 30 sec easy between
10 min easy cool down 

October 13

Long:
2 sets of:
800m @ 85%, 200m jog,
1 mile @ hard empo pace -80%
3-4 min rest between sets

Short:
2 sets:
400m @ 85%, 200m jog,
1000m @ 80%
3 min rest between sets

Fitness:
10 x 100m, 20 sec rest between each
2 min rest
3 x 400m, 2 min rest between each
10 x 100m, 20 sec rest between each

Fartlek:
10 min easy,
4 x 5 min, 2. min easy between each
10 min easy

October 6

Long:
4 sets of:
800m @ 85%, 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%

2 1/2 min rest between sets

Fitness:
miracle mile,
3 min rest
miracle 800m,
2 min rest
miracle mile

Fartlek:
10 min easy,
4 min hard, 3 min easy
3 min hard, 2 min easy,
2 min hard, 1 min easy
1 min hard,
10 min easy cooldown

SEPTEMBER 2021

September 29

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

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

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

Fartlek:
10 min easy warm-up,
4 x 2 min with 1 min easy between each,
3 min easy
4 x 1 min with 1 min easy between each
10 min easy cool down

September 22

Long:
12 x 400m,
alternating between 80% and 85%
with 90-sec rest between each

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

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

Fartlek:
10 min easy,
8 x 2 min with 1 min easy between each, 
10 min cool down

September 15

Long:
3 sets of:
4 x 300m @ 85%, 100m jog at 75%
continuous for 4 laps
3 min rest between sets

Short:
4 sets of:
4 x 200m @ 85%, 200m @ 75%
continuous for 2 laps
3 min rest between sets

Fitness:
3 x 100m, 20sec rest between each
2 min rest
4 x 400m, 2 min rest between sets
2 min rest
3 x 100m, 20 sec rest between sets

Fartlek:
10 min easy,
4 x 4 min, 2 min easy between each
10 min cool down

September 8

Long:
5 sets of:
800m @80%, 1 min rest
200m @85%

2 1/2 min rest between sets

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

2 1/2 min rest between sets

Fitness:
miracle mile,
3 min rest
6 x 200m, 1 min rest between each

Fartlek:
10 min easy,
4 x 2 min with 1 min easy between each,
3 min easy
4 x 1 min with 1 min easy between each
10 min easy cooldown

September 1

Long:
6 sets of:
400m @ 80%, 1 min rest
400m @ 85%, 1 min rest
200m @ 85%, 1 min rest
200m @ 85%
2 1/2 min rest between sets

Short: 
4 sets of:
300m @ 80%, 1 min rest
300m @ 85%, 1 min rest
200m @ 85%
3 min rest between sets

Fitness:
3-4 sets of:
run 100m, jog 100m,
run 200m, jog 100m
300m

3 min rest between sets

Fartlek:
10 min warmup,
8 x 90 sec, 1 min easy between each,
10 min easy cool down

AUGUST 2021

August 24

Long:
2 sets of:
1200m @ 80%, 3 min rest
800m @ 80%, 2 min rest
400m @ 85%
3 min rest between sets

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

Fitness:
10 x 100m, 20 sec rest between each
2 min rest
6 x 200m with 30 sec rest between each,
2 min rest
4 x100m, 20 sec rest between each

Fartlek:
10 min easy,
3 min up tempo, 2 min easy,
3 min up tempo, 2 min easy
2 min up tempo,
3 min easy,
repeat sequence
10 min easy cool down

August 11
Long:
2 sets of:
6 x 200m @ 85%, 1 min rest between each
2 min rest
3 x 400m @ 85%, 90 sec rest between each
3 min rest between sets

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

Fitness:
2 x miracle mile
3 min rest between sets

Fartlek:
10 min easy,
8 x 2 min, 1 min easy jog between each
10 min easy cool down

August 3
Long:
2 sets of:
2x 400m@85%, 90 sec rest
2 min rest
1 mile @75%
3-4 min rest between sets

Short:
2 sets of:
1x400m @85%, 90 sec rest
1x 200m@ 85%,
2 min rest
1x1000m @80%
3 min rest between sets

Fitness:
2 sets of:
4 x 300m, walk rest 100m
3 min rest between sets

Fartlek:
10 min easy,
2x 2 min, 1 min easy between,
2x 45 sec, 1 min easy between each,
2x 3 min with 2 min easy between
10 min cool down

JULY 2021

July 27

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

3 min rest between sets

Short:
2 sets of:
2 x 200m, @ 85%, 1 min rest between
1 x800m, 85%, 2 min rest
2 x 200m, @ 85%, 1 min rest between

3 min rest between each

Fitness:
6x 100m, 20-sec rest between each
2 min rest
6 x 200m, 1 min rest between each
2 min rest
6 x 100m, 20-sec rest between each

Fartlek:
10 min easy,
2 x 1 min, 1 min easy between
2 x 4 min, 2 min easy between 
2 x 1 min, 1 min easy between
10 min easy cooldown

July 21
Long:
2 sets of:
6 x 400m, alternating between 80% and 85%, 90 seconds rest between each 
3 min rest between sets

Short:
8 x 400m, alternating between 80%,85%, 90 seconds rest between each

Fitness:
2 x miracle mile
3 min rest between each 

Fartlek:
10 min easy
8 x 2 min with 1 min easy between each
10 min easy cool down

July 14

Long:
2 sets of:
1 x 200m @ 85%, 1 min rest
1 x 400m @ 85%, 90 sec rest
1 x 500m @ 85%, 2 min rest
1 x 600m @ 85%, 2 min rest
1 x 800m @ 80%, 2 min rest 
3 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%, 
3 min rest between sets

Fitness:
8 x 100m, 20-sec rest between each
2 min rest
4 x 200m, 30-sec rest between each
2 min rest
8 x 100m, 20-sec rest between each

Fartlek:
10 min easy,
3 x 3 min, with 2 min easy between each,
2 min easy
2 x 2 min with 1 min easy between each, 
2 min easy
3 x 1 min, 1 min easy between each
10 min easy cool down

July 7
Long:
2 x400m @ 80%, 90 sec rest between each
2 min rest
2 x 600m @ 80%, 90 sec rest between each
2 min rest
2 x 800m @ 80%, 2 min rest between each
3 min rest
1 x1200m @ 75%

Short:
2 x 400m @85%, 90 sec rest between each
2 min rest
1 x 600m @ 85%, 2 min rest
1 x 800m @ 85%, 2 min rest
2 x 400m @ 85%, 90 sec rest between each
1 x 200m @ 90%

Fitness:
2 sets of:
4 x 200m with 30 sec rest between each
2 min rest
2 x 400m with 1 min rest between each

3 min rest between sets

Fartlek:
10 min easy,
2 x 2 min with 1 min easy between,
2 min easy
1 x 3 min with 2 min easy between,
1 x 4 min with 2 min easy between
2 x 2 min with 1 min easy between,
10 min easy cool down

JUNE 2021

June 30
Long:
6x200m @85%, 1 min rest between each
3 min rest
6x 200m @85%, 30 sec rest between each
3 min rest
6x 400m, 80%, 90 sec rest between each 

Short:
2 sets of:
8x200m @85%, 45 sec rest between each
3 min rest between sets

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

Fartlek:
10min easy,
10x 1 min, 1 min easy between each
10 min easy cool down 

June 23
Long:
12 x 400m, alternating 80%,85%
with 90 sec rest between sets

Short:
8 x 400m, alternating 80%, 85%
1 min rest between sets

Fitness:
2-3 sets of:
200m, jog 200m,
400m, jog 400m
200m
3 min rest between sets
Fartlek:
10 min easy,1 min pick up, 1 min easy,
2 min pick up, 2 min easy,1 min pick up,
2 min easy
repeat 2 more times
10 min cool down

June 16
Long:
2 sets of:
800m @ 80%, 2min rest
600m @ 85%, 2min rest
400m @ 85%, 1 min rest
300m @ 85%, 1min rest
200m @ 85%3 min rest between sets

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

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

Fartlek:
10 min easy,
1 x 3 min, 2 min easy,
1 x 2 min, 1 min easy,
1 x 90 sec, 1 min easy
1 x 45 sec , 1 min easy,
3 min easy,
repeat
10 min cool down

June 9
Long:
3 sets of: in/out 200’s
200m @ 85%, 200m @75, continuous for 1 mile
3min rest between sets

Short:
4 sets of: in/out 200’s
200m @ 85%, 200, @80%, continuous for 800m
3 min rest between sets

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

Fartlek:
10 min easy,
4 x 4 min, 2 min easy between each,
10 min cool down

June 2

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

Short:
2 x 400m @ 85%, 90 sec between each.
3 min rest
5 x 300m @ 85%, 90 sec rest between each
3 min rest
2 x 400m @ 85%, 90 sec rest between each

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

Fartlek:
10 min easy,
2 x 2 min, 1 min easy between each
2 min easy
5 x 90 sec, 1 min easy between each,
2 min easy,
2 x 2min, 1 min easy between each,
10 min easy cool down

MAY 2021

May 26
Long:
2 sets of:
1x 800m @ 80%, 2min rest
1 x 600m @85%, 2 min rest
1 x 400m @ 85%, 1 min rest
1 x 200m @ 85%
3 min rest between sets
1 x 1000m @ 85%

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

Fitness:
10x 100m, 20 sec rest between each
3 min rest
4 x 200m, 30 sec rest between each
3 min rest
10 x 100m, 20 sec rest between each

Fartlek:
10 min easy.
4 x 4 min, with 2 min easy jog between each,
10 min cool down

May 12

Long:
3 sets of:
4 x 300m @ 80%, with 100m jog @ 70%
Continuous for 1 mile
3 min rest between sets

Short:
3 sets of :
1 x 600m @ 85%, 2 min rest
1 x400m @ 85%, 1 min rest
1 x 200m @ 85%
2-3 min rest between sets

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

Fartlek:
10 min easy,
3 min pick up, 2 min easy
2 min pick up, 1 min easy
1 min pick up, 3 min easy
repeat sequence
10 min easy cool down

May 5
Long:
5 X 1000m, alternating between 85%, 80% effort,
3 min rest between each

Short:
4 x 800m, @85%, 3 min rest between each

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

Fartlek:
10 min easy,
4 x 4 min, with 3 min easy jog between each
10 min easy cool down

APRIL 2021

April 28
Long:
4 sets of:
800m @ 80%, jog 200m @ 70%, 200m @ 90%
2 min rest between sets

Short:
4 sets of:
400m @85%, jog 200m @ 70%, 200m @ 90%
2 min rest between sets

Fitness:
10 x 100m, 20 sec rest between each,
3 min rest
4 x 200m, 200m jog rest between each
3 min rest
1 x 400m hard

Fartlek:
10 min easy,
4 x 2 min, 1 min easy between each,
3 min easy,
4 x 45 sec, 30 sec easy between each,
10 min cool down
April 21
Long;
2 sets of:
3 x 400m @ 85%, 90 sec rest between each
2 min rest
2 x 600m @ 80% with 90 sec rest between each
3 min rest between sets

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

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

Fartlek:
10 min easy, 5 min hard,
2 min easy 4 min hard,
2 min easy 3 min hard,
2 min easy 2min hard,
1 min easy 1 min hard, 
10 min easy
April 14
Long:
6 x 800m @ 80%, 2 min rest between each
Shana: BAA 5k

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

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

Fartlek:
10 min easy,
5 x 2 1/2 min, with 2 min easy between each,
10 min easy cool down

April 7
Long:
2 sets of:
2x 600m, @85%, 1 min rest between
2 min rest
1 x 1200m @ 80%
3 min rest between sets

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

Fitness:
Miracle mile,
3 min rest
6 x 200m, 1 min rest between each

Fartlek:
warmup 10 min,
4 x 2 min, 1 min easy between each,
3 min easy
2 x 3 min with 2 min easy between each,
10 min easy cooldown

MARCH 2021

March 31
Long:
2 x 1000m @ 80%, 2 min rest between each 
2 min rest
2x 600m @ 85%, 2 min rest between each 
2 min rest
2 x 400m @ 85%, 90 sec rest between each 
2 min rest
2 x 300m @ 85%, 1 min rest between each
1 min rest
2 x 200m @ 85%, 1 min rest between

Short:
2 x 800m @ 80%, 2 min rest between each
2 min rest
1 x 600m @ 85%, 2 min rest
1 x 400m @ 85%, 90 sec rest
2 x 200m @ 90%, 1 min rest between each

Fitness:
8 x 200m with 200m jog rest

Fartlek:
10 min easy,
2 x 4 min with 2 min easy jog between each,
2 min easy jog,
1 x 3 min, 2 min easy jog,
1 x 2 min, 90 sec easy jog,
2 x 1 min, 1 min easy jog between,
10 min cool down

March 24
Long:
2 sets of:
6 x 300m @ 80%, 100m @ 70%
continuous until 6 laps completed
3 min rest between sets

Short:
2 sets of
4x 300m, @ 85%, 100m jog @ 70%
3 min rest between sets

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

Fartlek
10 min warm up,
8x 90 sec with 30 sec easy between each,
10 min easy cool down 

March 17 – Happy St Patty’s Day!
Long:
4x 600m @ 80%, 2 min rest between each
3 min rest
4 x 400m @ 85%, 90 sec rest between sets,
3 min rest
4 x 200m, 45 sec rest between sets

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

Fitness:
miracle mile, 3 min rest
6 x 200m with 1 min rest between each

Fartlek:
10 min easy,
3x 3min, 2 min easy between each
3 min easy3 x 2min, 1 min easy between each,
3 min easy
3 x 45 sec, 45 sec easy between each
10 min easy cool down

March 10
Long:
3 sets of 8 x 200m @ 80% (first set),
85% (sets two and three) with 30 sec rest between each
3 min rest between each set

Short:
3 sets of 5 x 200m @ 85%, with 30 sec rest between each
3 min rest between sets

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

Fartlek:
10 min easy,
10 x 45 sec with 45 sec easy jog between each
easy 10 min cool down

March 3
Long:
4 x 800m @ 80%, 2 min rest between each
3 min rest
4 x 400m@ 85%, 1 min rest between each

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

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

FEBRUARY 2021

Fartlek:
10 min easy warmup,
3 x 3 min with 2 min easy jog between each,
3 min jog,
3 x 2 min with 1 min easy jog between each,
10 min easy cool down

February 24
Long:
5 x 1000m @ 80%,
2 min rest between each

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

Fitness:
3 x miracle mile,
3 min rest between each set

Fartlek:
10 min easy,
5 x 3 min with 2 min easy jog between each
10 min easy cool down

February 17
Long:
6 sets of:
400m @ 85%, jog 100m @70%, 300m @ 85%
3 minutes rest between sets

Short:
4 sets of:
200m @ 85%, jog 100m @70%, 500m @85%
3 min rest between sets

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

Fartlek:
10 min easy warmup,
4 x 3 min, with 2 min easy jog between each
4 min easy jog,
4 x 30 sec with 30 sec jog between each,
10 min cool down

February 10
Long:
3x400m @ 85%, 90 sec rest between each
3 min rest
1x1200m @ 80%, 3 min rest
1x800m @ 80%, 2 min rest
1x600m @ 85%
2x 400m @85%, 90 sec rest
1x 200m @85%

Short:
2x 400m @85%, 90 sec rest
3 min rest
1×800 @85%, 2 min rest
1x600m @85%, 1 min rest 
2x 400m @85%, 90 sec rest
1x 200m @ 85%

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

Fartlek:
10 min easy warmup,
2 x 2 min, 1 min easy between,
3 min easy jog,
1x 4 min, 2 min easy jog
1 x 3 min, 1 min easy jog
1x 2 min, 1 min easy jog 
1x 1 min

February 3
Long:
2 sets of:
3 x 800m alternating between 80% and 85%, 
3 min rest between sets

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

Fitness:
2 sets of:4 x 400m
3 min rest between each set

Fartlek: 
warmup 10 min,
5 x 2 1/2 min with 2 min easy jog between each,
10min easy cool down

JANUARY 2021

January 27
Long:
1x 1.5 miles ( 6 laps) @ tempo pace 75%
4 min rest
6 x 400m @ 80%, with 90 sec rest between each

Short:
1 x mile ( 4 laps) @ tempo pace 75%
3 min rest
8 x 200m @ 85%, 40 sec rest between each

Fitness:
3 x miracle mile
3 min rest between each

Fartlek:
10 min easy,
8 min tempo, 3 min easy 
8 x 45 sec with 45 sec easy between each
10 min easy cool down

January 20
Long:
3 sets of:
1 x1000m, 80%, 2 min rest
1 x 400m, 85%, 1 min rest
1 x 200m, 85%
2-3 min rest between sets

Short:
7 x 200m @ 90%, 1 min rest between each
2 1/2 min rest
3 x 300m @ 85%, 1 min rest between each
2 min rest 
3 x 400m @ 85%, 90 sec rest between each

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

Fartlek:
Warmup 10 min,
5 x 1 min with 1min easy between each,
2 1/2 min jog,
2 x 2 min, 1 min easy between each,
2 min easy jog,
2 x  3 min, 2 min easy between each
10 min cool down 

January 13
Long:
6 sets of:600m @85%, 1 min rest
200m @85%
2 1/2 min rest between each set

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