Workout Calendar

September 17, 2019

1 mile (1.6 Campus loop); 1200m (Campus loop); 800 (Campus loop); 400m 

Goal paces:

Group 3: 7 min / 5 min / 3:20 / 90s   

Group 2: 6:30 / 4:15 / 3:00 / 85 

Run the 3 Campus loops about 30 seconds slower than track pace. They are NOT a jog or cool down but part of the workout

OR

8 x 1k at 10k pace (400m jog RI)


September 10, 2019

6-8 x 800m (start new rep every 5 min)

OR

8-10 x 800m at 10k pace (400 jog RI)


September 3, 2019

400m(200m jog RI), 200m(200m jog RI)

1600m(400m RI),

3x [600m(200m RI), 200m(200m RI)]

OR

6-10 x 300m at mile pace (400 jog RI)


August 27, 2019

6 x 1000m (3 minute slow jog RI)

OR

12 x 400m (200m jog RI)


August 20, 2019

5 x [100, 200, 300, 400; RI same as the distance ran]  NO strides


August 13, 2019

3 x 2000m @ 10k race pace (RI = 400m [100m walk, 100m jog, 100m walk, 100 jog])

OR

8 x 600m @ 5k effort (400m jog RI), 4 x 200m (200m jog RI)

OR

10 x 400m @ 5k effort (200m jog RI)


August 6, 2019

6 – 8 x 800m — Modified Yasso’s — start each interval every 5 minutes (Total running time + RI = 5 minutes)

OR

5 x 200m (200m jog RI); 3 x 1k (400m jog RI); 5 x 200m (200m jog RI)


July 30, 2019

3 x [1200m (3min RI), 400m (1 min RI), 400m (1 min RI)]

OR

1.5 mile tempo w/ 400 jog, 10 x 400 w/ 400 jog @ 5k effort

OR

6 x 1k @ slower end of 10k effort (1 min RI)


July 23, 2019

24 x 200m (200m RI jog) NO WALKING – this is a continuous run

OR

3 x 1600m (400m RI jog) – first 1200 of each rep @ 5k/10k effort and then close last 400 @ mile/3k effort.

800m jog RI after the 1600s

4 x 200m (200m RI jog)


July 16, 2019

2 x 1 mile @ 5k pace (4 min RI); 4 x 400m (90 sec/200m RI)

OR

1mi @ marathon pace; 1mi @ half marathon pace; 1mi HARD (60 sec RI between)

OR

2 mile tempo (800m RI); 3 x 1k (400m RI)


July 9, 2019

3 x (800m, 200m, 400m, 200m) (200m RI between reps; 3 min RI between sets)

OR

Road workout: 10 x 0.2mi @ 3k pace (0.1mi walk/jog RI)

Converts roughly to: 10 x 350m (150m walk/jog RI)


July 2, 2019

4 x 800m @ 5k effort (400m RI jog, 800m jog after set); 4 x 200m @ mile/3k effort (200m RI jog)

OR

15 x 300m @ threshold pace (1 min RI jog)


June 25, 2019

3 [4 x 400m (90 sec. RI between reps, 3 min. RI between sets)] First two sets at 5k pace, last set at mile pace.


June 18, 2019

1200m, 600m, 1000m, 600m, 800m, 600m (90 sec. RI)

OR

400m, 800m, 1000m, 1200m, 1000m, 800m, 400m w/ 400m jog (800m jog after 1200m). First half of the workout (all reps up to 1200m) will be @ 10k pace; 2nd half @ 5k pace.


June 11, 2019

5 x 1000m (200m jog/3 min RI)

OR

6 x 1200m (400m jog RI)


June 4, 2019

[2 x 400 (90 sec RI); 2 x 1 mile ( 3min RI); 2 x 400]


May 28, 2019

Red Rose Course preview:

1. 2 miles easy to Queen and Chestnut St / 5 miles at race-pace + 30-45 seconds (no faster) / 1.2 miles cool down back to the track

Workout:

2 x 1000m (90 sec. RI);  4 x 500m (75 sec. RI); 2 x 1000m (90 sec. RI)


May 21, 2019

4 x 400m (60sec. RI)

800m (90sec. RI)

2 x 400m (60sec. RI)

600m (90 sec.RI)

3 x 400m (60 sec. RI)

OR

1600m tempo (400m RI); 4 x 400m (200m RI); 1600m tempo

OR

8 x 600m @ 5k Pace (200m RI)


May 14, 2019

10 x 500m (300m RI)

OR

2 x 200 @ mile pace, 200 jog

1 x 800 @ 3k-5k pace, 800 jog

1 x 300 @ 95% effort

(Active rest til ready, repeat set)


May 6, 2019

200m-400-600-800-1000-800-600-400-200 (90sec RI after each one)

OR

6-10 2min hard up hill (moderately steep); 3 min RI jog down


April 30, 2019

2 x [6 x 400m (100m RI); 3 min RI between sets]

OR

8 x 300m @ mile pace (500m RI)

OR

10 -12 x 400m @ mile pace (400m RI)


April 23, 2019

Group 3: 3 x 1 mile (5 minutes same as last week’s 800s)

Group 2: 6 x 1000m (2 min RI)

Group 1: 8 x 600m (200m jog RI)


April 16, 2019

6 x 800m (modified Yasso’s – start every 5 minutes); 4 x 200m (200m RI)

OR

5 x 1k @ 5k Pace (400m RI)

OR

Short progression (continuous): 1mi @ HM pace // .5mi @ 10k pace // .25mi @ 3k pace

If racing this weekend, run it once. For a more ambitious workout, take 3:00 rest and run it again.  Track or road.


April 9, 2019

10 x 300m (100m EASY RI)

OR

3 x 2 mile (800m jog RI)

OR

100m-200m-300m-400m-500m-600m all at 90% effort (full RI [can be walk or jog, but you should feel pretty fresh going into each rep])


April 2, 2019

3 x [4 x 400m] (60sec RI between repeats, 400m easy jog sets)

OR

7 x 1000m (1 min RI) 1000s at 10k pace

OR

10 x 200m (1:30 min RI) 200s at mile effort


March 26, 2019

3 x (800m, 200m, 400m, 200m) (200m RI between reps; 400m between sets)

OR

8 x 800m (400m RI jog) 800s at 10k goal pace

OR

3 x 1 mile (800 RI jog)


March 19, 2019

10 x (alternating 2min. Fast; 2 min. easy recovery jog) 40 minutes total of running

OR

15 x 1:00 min on/1:00 min float (1:00 on = threshold pace [current 10mi race pace or a bit faster] / 1:00 float = regular run pace – no jogging!)

OR

8 x 1000m (400m RI or 2 min RI)


March 12, 2019

2 x 800m (90sec. RI); 1600m (400m slow jog RI); 4 x 400m (1min RI)

OR

8 x 800 (400 RI)


March 5, 2019

5 x 1000m (2 min jog RI)

OR

Fartlek workout: 16 x 1 min on/ 1 min off

OR

12 x 400m (400m RI)


February 26, 2019

3 x [1000m (90 sec RI); 600m (2 min RI)]

OR

5 x 1 mile (800m jog RI)

OR

12 x 1:00 min at 10K pace every .5mi

e.g.  start a 1:00 min pickup at 1.0mi, recovery until 1.5mi, then start another 1:00 pickup, etc.*

*Self-adjusting for fitness level.  The faster you are, the more distance you cover in 1:00 and then less rest you get until the next .5mi increment.


February 19, 2019

3 x 2000m @ ~10k pace (400m RI)

OR

4 x 1:30 min hill, 2 min back down; 1 mi moderate; 4 x 1:30 min hill, 2 min back down (with warm up and cool down, about 8-9 miles total. Hills should be run between 5k and 10k effort depending on fitness. Keep moving at regular run pace for the jogs back down.)


February 12, 2019

3 x [5 minutes hard (1 min. walk RI); 3 minutes hard (1 min. walk RI)]; 4 x 100 striders

OR

8 x 800m @ :5-:10 per mile faster than 10k pace (400m RI)


February 5, 2019

1000m(90 sec. RI);  4 x 500m(75 sec. RI); 1000m(90 sec RI); 2 x 500m (75 sec RI); 4 x 100 striders

OR

6 X 1200 @ 10K pace (4:30 for 37:30 10k) (400 float – easy run pace, keep moving – RI)

OR

16 x 400m @ 5k pace (400m jog RI)


January 29, 2019

3 x [800m, 200m, 400m, 200m] with 200m RI between reps, and 400m RI between sets

OR

5 x 1600m at 10k pace with easy 800m RI (~4 min)

OR

8 x 200m hard effort, rest until ready


January 22, 2019

1000m (2 min RI), 1600m (90 sec RI), 600m (1 min RI), 800m (90 sec RI); 2 x 400m (60 sec RI)

OR

7 x 400 at mile pace with easy 400m RI

OR

8 x 1000m at 10k pace with easy 600m RI


January 15, 2019

Modified Yasso 800’s – 6-8 x 800m, start every 5 minutes

OR

9 miles, with 6 miles steady state in the middle (faster end of marathon pace) – the goal is an aerobic effort.


January 8, 2019

4 x [100, 200, 300, 400 with 100 RI and 2 minutes between sets]

OR

12 x 400 with 400 jog RI or 2-minute rest (whichever comes first). Your goal pace should be your current 5k pace.


January 2, 2019

While we won’t officially meet this week due to the holiday (Happy New Year!), the workout, should you want one, is as follows:

Start the year off with an idea of where you are:

3 x 1600 m (60-second recovery between each rep.)

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