Monday May 9
Long distance:
6-7 x 1000 working down to 5K pace with 400 rest
Middle distance:
5 x 500 with 300 rest (2:00 max rest) at Mile pace
Jog 400 slowly
5-6 x 200 fast (close to 800 pace) with 200 slow-walk/jog rest
Thursday May 12
Long distance:
Flat track 8K tempo (last mile about 10 secs. faster than first mile)
Middle distance:
Flat track 5k tempo (picking up speed the last K)
Sunday May 15
**Bay to Breakers 12K road race -- (a quiter alternative is the Tilden Tuff Ten 10-miler for those interested)
Monday May 16
Long distance:
4 x 800 @5K pace with 200 rest
2 x 1600 @ close to 5K with 400 rest
Middle distance:
5 x 300 @ sub-mile pace with 1:30 rest
550 meters at 800 pace
4:00-6:00 rest
4 x 300 @ 800 pace with 2:00 rest
Thursday May 19
Long distance:
5-speed workout (25-40 minutes, a longer one)
Middle distance:
5-speed workout (20-30 minutes)
Monday May 23
Long distance:
8 x 800 relays
800 three-person continuous relay for 8 sets:
Take three runners of comparable ability. Person A leads off with the first 400 of their first 800. Person B jumps in with them for THEIR first 400 of their first 800. Person A then rests after completing their second lap of their first 800, while Person C jumps in with Person B for THEIR second 400. Person A then jumps in with Person C for THEIR second 400 while Person B rests between the lap. This continues for 8 x 800 and requires three fairly evenly-paced athletes. The ‘rest’ is the amount of time it takes the runners to complete their lap.
Middle distance:
8 x 400 @ sub-mile working down to 800 pace with 400 (3:00-3:30) rest
Thursday May 26
Long distance:
800 on/offs
Middle distance:
800 on/offs
Monday May 30
**Marin Memorial Day 10K Race
Long distance:
6 x 1200 @5K-8K pace with 400 rest
Middle distance:
5 x 300 @mile pace with 1:30-2:00 rest
6 x 200 @800 pace with 200 slow walk-jog
Thursday June 2
One Mile racers: 8-12 x 200 with 200 rest
ALL others:
Uphill firetrail tempo to bench or 25-30:00 mark
Sunday June 5
**San Rafael Road Mile
Monday June 6
Long distance (still racing):
7 x 800 with 400 rest
5 x 200 with 200 rest
Base mode group:
Firetrail run at brisk pace but not timetrial effort
Middle distance:
6 x 400 @ 800 pace (full recovery resting HR down to 120-25)
Thursday June 9
Long distance (all):
Tilden Park :90 / 3:30 tempo if we can swing it.
*Track alternative = 400 @ sub 5K pace, 800 @ ~half-marathon pace for 25:00-30:00
Middle distance (still racing):
6 x 800 @ 5K pace with 400 slow rest
Middle distance (base mode group):
5K steady state or join Tilden Park group for mixed speed run.
Monday June 13
Long distance (still racing):
2 x mile @5K pace (400 rest)
3 x 800 @3K pace (400 rest)
4 x 400 @mile pace (200 rest)
Long distance (base mode group):
1 mile @track at marathon pace, then cruise up to Firetrail bench
Middle distance (still racing)
600 @ mile pace (2:30 rest)
400 @ sub-mile pace (2:00 rest)
200 @ 800 pace (3:00 rest)
600 @ 800 pace
Middle distance (base mode group):
Firetrail tempo to bench (controlled pace)
Thursday June 16
Long distance:
Firetrail tempo to bench or to end of trail (long)
Middle distance:
Firetrail tempo to bench (controlled pace)
Monday June 20
Long distance (still racing):
8-10 x 700 with 300 rest
Middle distance (still racing):
1 x 600 @ sub-mile pace
2 x 450 meters at close to 800 pace
3-5 x 300 meters at 800 pace or better
(Full recovery, HR down to 120-125 BPM if necessary)
Long distance and middle distance (base mode):
Firetrail run
Thursday June 23
AT Joaquin Miller / Redwood Park long tempo or fartlek
8-10 minutes at sub-half-marathon pace, 8-10 minutes at marathon pace, 8-10 minutes at 15k pace, 8-10 minutes at close to half-marathon pace, 8-10 minutes at 15K pace closing down to 10K pace
Middle distance (still racing)
6 x 300 @ (well under) sub-mile pace with 1:30 rest
6 x 200 @800 pace or faster with 1:30 rest
Middle-distance (base mode):
Joaquin-Miller / Redwood Park long tempo or fartlek, see long distance workout but in increments of 6:00-7:00
Monday June 27
Long distance (still racing):
5 x 1200 with 400 rest @5K or better pace
Middle distance (still racing):
5 x 600 @ halfway between 800 and Mile pace with 400 rest
Thursday June 30
Long distance (all):
Firetrail tempo or flat track 8K tempo
Middle distance (all):
Firetrail tempo or flat track 6K tempo
Friday, May 6, 2011
Monday, March 21, 2011
New workouts through April
March 21, 2011 (Cal Spring Break week)
Long-distance runners
6-7 x 1000 @ close to 5K pace with 400 meters rest
Middle-distance runners
1 mile at 10K pace
2 x 600 meters at sub-mile pace (3:00 rest)
3 x 400 at close to 800 pace (3:00 rest)
5 x 200 at sub-800 pace (200 walk-jog rest, w/ breath deprivation the last 30 meters)
Sprinters
1200 at 5K pace
2 x 300 (fast), full recovery
3 x 150 (very fast, full recovery)
March 22
*12K racers 16 x 200 with 200 jog (but if too tired, see March 23rd option)
March 23
*12K racers running SFSU on March 25th do 6 x 200 with 200 jog
March 24, 2011
Long-distance runners
Steady tempo 3-6 miles (half marathon working down to 15K pace)
Middle-distance runners
Steady 2.5 – 3-mile tempo @ cross country/10K pace)
5 x 300 at Mile pace
Sprinters
March 25, 2011
SFSU Distance Carnival
March 28, 2011
Long-distance runners
4 x 1200 @ close to 5K pace with 400 rest
6 x 300 @ mile pace with 100 walk-jog rest
Middle-distance runners
4 x 600 @ halfway between 800 and mile pace (about 2 seconds per lap slower than 800 pace) with 400 walk-jog rest
3-4 x 60-70 meter “flyers”
Sprinters
8-10 x 100 meters very fast, walk turns
March 31, 2011
Long-distance runners
800 @ half-marathon pace, 400 @ 5K pace for 3-6 miles
Middle-distance runners
5 x 1000 @ 5K pace with 600 rest
Sprinters
2 x 500 meters with 300 jog rest
4 x 300 meters with 100 walk-jog rest
April 1st, 2011
Long-awaited new double-eagle fighting over strawberry club logo Fanny packs issued
2-3 Jumping Jacks
120-mile run @5K pace followed by 7 x Mt. Diablo hill repeats, w/ 30-mile cool down
3 push-ups
April 2, 2011
Johnny Mathis Invitational
April 4, 2011 (*Mathis competitors push this workout till Tuesday, April 5th)
Long-distance runners
400-800-1200-800-1200-800-400 @ 5K pace or better with 400 rest
Middle-distance runners
200-400-600-400-500-300-200 @ mile pace or better with 2.5 time (of interval) rest
Sprinters
2 x 300 (fast)
6 x 150 (faster)
April 7, 2011
Long-distance runners
800 on/off workout (3-6 miles)
Middle-distance runners
5 x 800 with 400 rest
Sprinters
5 x 500 with 300 walk-jog rest
April 11, 2011
Long-distance runners
800 three-person continuous relay for 8 sets
Take three runners of comparable ability. Person A leads off with the first 400 of their first 800. Person B jumps in with them for THEIR first 400 of their first 800. Person A then rests after completing their second lap of their first 800, while Person C jumps in with Person B for THEIR second 400. Person A then jumps in with Person C for THEIR second 400 while Person B rests between the lap. This continues for 8 x 800 and requires three fairly evenly-paced athletes. The ‘rest’ is the amount of time it takes the runners to complete their lap.
Middle-distance runners
600-450-450-300-300-150-150-150 (fast paces, explained later)
Sprinters
6 x 200
4-5 x 60 meters
April 14, 2011
Long-distance runners
25-30 minutes 5-speed tempo
Middle-distance runners
20-25 minutes of 5-speed tempo
Sprinters
3 x 600 with 400 rest, 3 x 300 with 100 walk-jog rest
April 16, 2011
Woody Wilson Classic (UC Davis)
April 18, 2011
Long-distance runners
12-20 x 400 with 200 rest
Middle-distance runners
16 x 200 with 200 walk-jog rest (breath deprivation last 25 meters)
Sprinters
8 x 200 with 200 walking rest
April 21, 2011
Long-distance runners
3-6 mile tempo
4 x 200
Middle-distance runners
3 mile tempo
4 x 200
Sprinters
2 mile tempo
5 x 100
April 22-23
Brutus Hamilton Meet, Passover
April 24
Zippy 5K, Easter Sunday
April 25, 2011
Long-distance runners
4-5 x 1600 with 400 jog rest
Middle-distance runners
5 x 800 with 800 jog rest
Sprinters
5 x 400 with 400 slow-jog rest
April 28, 2011
Long-distance and middle-distance runners
Uphill Firetrail tempo to bench
Sprinters
Uphill Firetrail tempo
*OR*
2 x 1000
3 x 400
4 x 150
May 1, 2011
Cardinal Invitational, Mills College Invitational, Big Sur 5K
Long-distance runners
6-7 x 1000 @ close to 5K pace with 400 meters rest
Middle-distance runners
1 mile at 10K pace
2 x 600 meters at sub-mile pace (3:00 rest)
3 x 400 at close to 800 pace (3:00 rest)
5 x 200 at sub-800 pace (200 walk-jog rest, w/ breath deprivation the last 30 meters)
Sprinters
1200 at 5K pace
2 x 300 (fast), full recovery
3 x 150 (very fast, full recovery)
March 22
*12K racers 16 x 200 with 200 jog (but if too tired, see March 23rd option)
March 23
*12K racers running SFSU on March 25th do 6 x 200 with 200 jog
March 24, 2011
Long-distance runners
Steady tempo 3-6 miles (half marathon working down to 15K pace)
Middle-distance runners
Steady 2.5 – 3-mile tempo @ cross country/10K pace)
5 x 300 at Mile pace
Sprinters
March 25, 2011
SFSU Distance Carnival
March 28, 2011
Long-distance runners
4 x 1200 @ close to 5K pace with 400 rest
6 x 300 @ mile pace with 100 walk-jog rest
Middle-distance runners
4 x 600 @ halfway between 800 and mile pace (about 2 seconds per lap slower than 800 pace) with 400 walk-jog rest
3-4 x 60-70 meter “flyers”
Sprinters
8-10 x 100 meters very fast, walk turns
March 31, 2011
Long-distance runners
800 @ half-marathon pace, 400 @ 5K pace for 3-6 miles
Middle-distance runners
5 x 1000 @ 5K pace with 600 rest
Sprinters
2 x 500 meters with 300 jog rest
4 x 300 meters with 100 walk-jog rest
April 1st, 2011
Long-awaited new double-eagle fighting over strawberry club logo Fanny packs issued
2-3 Jumping Jacks
120-mile run @5K pace followed by 7 x Mt. Diablo hill repeats, w/ 30-mile cool down
3 push-ups
April 2, 2011
Johnny Mathis Invitational
April 4, 2011 (*Mathis competitors push this workout till Tuesday, April 5th)
Long-distance runners
400-800-1200-800-1200-800-400 @ 5K pace or better with 400 rest
Middle-distance runners
200-400-600-400-500-300-200 @ mile pace or better with 2.5 time (of interval) rest
Sprinters
2 x 300 (fast)
6 x 150 (faster)
April 7, 2011
Long-distance runners
800 on/off workout (3-6 miles)
Middle-distance runners
5 x 800 with 400 rest
Sprinters
5 x 500 with 300 walk-jog rest
April 11, 2011
Long-distance runners
800 three-person continuous relay for 8 sets
Take three runners of comparable ability. Person A leads off with the first 400 of their first 800. Person B jumps in with them for THEIR first 400 of their first 800. Person A then rests after completing their second lap of their first 800, while Person C jumps in with Person B for THEIR second 400. Person A then jumps in with Person C for THEIR second 400 while Person B rests between the lap. This continues for 8 x 800 and requires three fairly evenly-paced athletes. The ‘rest’ is the amount of time it takes the runners to complete their lap.
Middle-distance runners
600-450-450-300-300-150-150-150 (fast paces, explained later)
Sprinters
6 x 200
4-5 x 60 meters
April 14, 2011
Long-distance runners
25-30 minutes 5-speed tempo
Middle-distance runners
20-25 minutes of 5-speed tempo
Sprinters
3 x 600 with 400 rest, 3 x 300 with 100 walk-jog rest
April 16, 2011
Woody Wilson Classic (UC Davis)
April 18, 2011
Long-distance runners
12-20 x 400 with 200 rest
Middle-distance runners
16 x 200 with 200 walk-jog rest (breath deprivation last 25 meters)
Sprinters
8 x 200 with 200 walking rest
April 21, 2011
Long-distance runners
3-6 mile tempo
4 x 200
Middle-distance runners
3 mile tempo
4 x 200
Sprinters
2 mile tempo
5 x 100
April 22-23
Brutus Hamilton Meet, Passover
April 24
Zippy 5K, Easter Sunday
April 25, 2011
Long-distance runners
4-5 x 1600 with 400 jog rest
Middle-distance runners
5 x 800 with 800 jog rest
Sprinters
5 x 400 with 400 slow-jog rest
April 28, 2011
Long-distance and middle-distance runners
Uphill Firetrail tempo to bench
Sprinters
Uphill Firetrail tempo
*OR*
2 x 1000
3 x 400
4 x 150
May 1, 2011
Cardinal Invitational, Mills College Invitational, Big Sur 5K
Sunday, February 13, 2011
February workouts
Monday, Feb. 14
Distance runners:
400 (60 seconds recovery)-800-1200-1600-1200-800-400 with 400 recovery (ladder workout, mile pace on the 400, 3-5k pace on the remainder of the intervals)
Middle-distance runners:
400-600-800-1000-800-600-400 (with equal DISTANCE jog rest or 2.5 times interval duration rest, everything should be Mile pace OR FASTER)
Sprinters:
600 fast with 5:00 rest / jog
400 fsst with 4:00 rest / jog
3 x 200 fast with 3:00 rest / jog
4 x 60 @95-97% all out with ample rest (3-5 mins.)
*/**Wednesday, Feb 16
*If competing in Cal's weekend all-comer's meet on 2/19
*All runners (800 meters and above): 8-12 x 200 @ 800 pace or just off with 200 rest
**Sprinters do 8-10 x 100 FAST with full recovery
Thursday, Feb. 17
Middle- and long-distance runners 500 hard, 300 float for 3-5 miles
Sprinters: 2 miles steady, 4 x 300 FAST with full recovery
Monday, Feb. 21
Distance runners:
8 x 800 with decreasing rest (time below indicates when to start next interval):
(sub 2:25-30 group): 4:15, 4:00, 3:45, 3:30, 3:15, 3:00, 2:45
(sub 2:40-45 group): 4:30, 4:15, 4;00, 3:45, 3:30, 3:15, 3:00
(sub 2:55-3:00 group): 4:45, 4:30, 4:15, 4:00, 3:45, 3:30, 3:15
(sub 3:10-15 group): 5:00, 4:45, 4;30, 4:15, 4:00, 3:45, 3:30
(sub 3:25-30 group): 5:15, 5;00, 4:45, 4;30, 4:15, 4:00, 3:45
Middle-distance runners
2 x 800 at faster than 3K pace, full recovery
600@ 1K pace, full recovery
1 x 500 @ 800 pace, full recovery
2 x 300@ sub-800 pace, full recovery
1 x 300 ALL OUT
3 x 80 meters (FAST)
Sprinters:
3 x 300 fast with 500 jog rest
6 x 100 (close to 400-meter pace) with full recovery
Thursday, Feb. 24
Distance runners:
800 on/offs (3-7 miles)
Middle distance runners:
6-7 x 800 @ sub 5K pace with 400 rest
4 x 200 with 200 jog
Sprinters: 5 x 400 with 600 jog rest, 4 x 100 meters (fast)
Monday, Feb. 28
Distance runners:
4-6 x Mile @ close to 5K pace with 400 jog rest (hammer the 2nd or 3rd one and the last one)
Middle-distance runners:
8 x 400 @sub-Mile pace with 1:30-2:00 rest. Run No. 3, 6, 8 at close to 800 pace!
Sprinters:
1600 @ 10K pace
5-6 x 200 @ close to 400 pace, with 4:00-5:00 recovery
Thursday, March 3
All (*middle and long-distance runners): 25-30 minutes straight tempo workout
*Middle-distance runners do 2.5 miles then 2400 meters of 100 on/offs
Monday, March 7
Distance runners:
8-12 x 700 @ 3-5K pace with 300 rest
Middle-distance runners:
5 x 300 @ sub-mile pace with 100 walk-jog rest)
Jog 500 after 5th rep
2 sets with 8-10 minutes between sets
2 x 300 @ 800 pace with 100 walk the turn, make it full recovery
1 x 300 ALL OUT (i.e. 41 for Josh)
Sprinters:
1 x Mile at 10K pace, full recovery
6 x 200 at close to 400 pace (LOTS of recovery)
Thursday, March 10
Distance runners: 25-30 minutes of the 5-speed tempo, 4-5 x 200 with 200 jog
Middle distance runners:
20 minutes of 5-speed plus 6 x 200 @ 800 (or sub 800) pace
Sprinters:
3 x 600 at Mile pace with full rest
4 x 400 at 800 pace with 400 jog
4 x 60 meters FAST
Monday, March 14
Distance runners:
5-8 x 1000 @ 5K pace with 400 (about 2/3-3/4 repetition time duration) rest
Middle-distance runners:
2000 @10K pace, jog 5:00, then ...
2 sets (5-10 walk-jogging minutes between sets):
800 @Mile pace (walk/jog 2:30)
400 @ 800 pace (walkjog 2:30-3;00
300 ALL OUT
Thursday, March 17
Middle- and long distance runners): Firetrail uphill tempo to bench
Sprinters: 8 x 100 at close to all out with FULL recovery
Distance runners:
400 (60 seconds recovery)-800-1200-1600-1200-800-400 with 400 recovery (ladder workout, mile pace on the 400, 3-5k pace on the remainder of the intervals)
Middle-distance runners:
400-600-800-1000-800-600-400 (with equal DISTANCE jog rest or 2.5 times interval duration rest, everything should be Mile pace OR FASTER)
Sprinters:
600 fast with 5:00 rest / jog
400 fsst with 4:00 rest / jog
3 x 200 fast with 3:00 rest / jog
4 x 60 @95-97% all out with ample rest (3-5 mins.)
*/**Wednesday, Feb 16
*If competing in Cal's weekend all-comer's meet on 2/19
*All runners (800 meters and above): 8-12 x 200 @ 800 pace or just off with 200 rest
**Sprinters do 8-10 x 100 FAST with full recovery
Thursday, Feb. 17
Middle- and long-distance runners 500 hard, 300 float for 3-5 miles
Sprinters: 2 miles steady, 4 x 300 FAST with full recovery
Monday, Feb. 21
Distance runners:
8 x 800 with decreasing rest (time below indicates when to start next interval):
(sub 2:25-30 group): 4:15, 4:00, 3:45, 3:30, 3:15, 3:00, 2:45
(sub 2:40-45 group): 4:30, 4:15, 4;00, 3:45, 3:30, 3:15, 3:00
(sub 2:55-3:00 group): 4:45, 4:30, 4:15, 4:00, 3:45, 3:30, 3:15
(sub 3:10-15 group): 5:00, 4:45, 4;30, 4:15, 4:00, 3:45, 3:30
(sub 3:25-30 group): 5:15, 5;00, 4:45, 4;30, 4:15, 4:00, 3:45
Middle-distance runners
2 x 800 at faster than 3K pace, full recovery
600@ 1K pace, full recovery
1 x 500 @ 800 pace, full recovery
2 x 300@ sub-800 pace, full recovery
1 x 300 ALL OUT
3 x 80 meters (FAST)
Sprinters:
3 x 300 fast with 500 jog rest
6 x 100 (close to 400-meter pace) with full recovery
Thursday, Feb. 24
Distance runners:
800 on/offs (3-7 miles)
Middle distance runners:
6-7 x 800 @ sub 5K pace with 400 rest
4 x 200 with 200 jog
Sprinters: 5 x 400 with 600 jog rest, 4 x 100 meters (fast)
Monday, Feb. 28
Distance runners:
4-6 x Mile @ close to 5K pace with 400 jog rest (hammer the 2nd
Middle-distance runners:
8 x 400 @sub-Mile pace with 1:30-2:00 rest. Run No. 3, 6, 8 at close to 800 pace!
Sprinters:
1600 @ 10K pace
5-6 x 200 @ close to 400 pace, with 4:00-5:00 recovery
Thursday, March 3
All (*middle and long-distance runners): 25-30 minutes straight tempo workout
*Middle-distance runners do 2.5 miles then 2400 meters of 100 on/offs
Monday, March 7
Distance runners:
8-12 x 700 @ 3-5K pace with 300 rest
Middle-distance runners:
5 x 300 @ sub-mile pace with 100 walk-jog rest)
Jog 500 after 5th rep
2 sets with 8-10 minutes between sets
2 x 300 @ 800 pace with 100 walk the turn, make it full recovery
1 x 300 ALL OUT (i.e. 41 for Josh)
Sprinters:
1 x Mile at 10K pace, full recovery
6 x 200 at close to 400 pace (LOTS of recovery)
Thursday, March 10
Distance runners: 25-30 minutes of the 5-speed tempo, 4-5 x 200 with 200 jog
Middle distance runners:
20 minutes of 5-speed plus 6 x 200 @ 800 (or sub 800) pace
Sprinters:
3 x 600 at Mile pace with full rest
4 x 400 at 800 pace with 400 jog
4 x 60 meters FAST
Monday, March 14
Distance runners:
5-8 x 1000 @ 5K pace with 400 (about 2/3-3/4 repetition time duration) rest
Middle-distance runners:
2000 @10K pace, jog 5:00, then ...
2 sets (5-10 walk-jogging minutes between sets):
800 @Mile pace (walk/jog 2:30)
400 @ 800 pace (walkjog 2:30-3;00
300 ALL OUT
Thursday, March 17
Middle- and long distance runners): Firetrail uphill tempo to bench
Sprinters: 8 x 100 at close to all out with FULL recovery
Sunday, January 9, 2011
January-early February workouts
Welcome back to Berkeley, first of all, for many of you after a fantastic fall season and much-deserved break. Each one of you will come back at various levels/stages of rustiness and recovery so I will be making individual adjustments to many of these workouts as needed. Some of you are raring to go, others are two weeks away from being ready to rock an interval workout. I will also factor in weather conditions as we can be subjected to everything from 38-72 degrees in the next month. If you don't believe me just remember those low 80s in mid-November followed by the monsoons which lashed, thrashed and trashed the GG Park cross country course. Without further ado...drum roll please...the workouts!
Monday, January 10
Distance runners:
*5 x 1200 @8K down to 5K pace w/ 400 rest;
*(First workout of the season athletes, do a basic 4-5 mile progression tempo at half-marathon to 10k pace)
Middle-distance runners:
5 x 800 approaching Mile pace with 800 rest (full recovery = MHR 120-125 before resuming next repetition)
Thursday, January 13
All runners:
4-5 miles w/ 500 @ 5-8K pace, 300 @ sub-marathon float pace
Monday, January 17
Distance runners:
5-7 x 900 approaching 5K pace with 300 rest
3 x 600 @ 3K or better pace with 400 rest
Middle-distance runners:
11 x 300 @ Mile pace with 100 walk-jog + 30 seconds rest if needed
Thursday, January 20
All runners:
3-5 mile tempo, 5 x 200 with 200 rest
Monday, January 24
Distance runners:
6 x 700 @ 3K-5K pace with 300 rest
6 x Le Conte Hill (aggressive)
Middle-distance runners:
1000 at 3K pace
600 (mile pace) = distance rest
400 (sub mile pace) = distance rest
300 (sub 800 pace) with = or greater rest
4 x Le Conte Hill (aggressive)
Thursday, January 27
All runners:
20-35 minutes 5-speed tempo
Monday, January 31
Distance runners:
5-8 x 1000 @ 5-8K pace with 400 rest (last 25 meters of each 1000-meter rep, incorporate 25-meter breath deprivation)
Middle-distance runners:
6-7 x 500 with 700 rest (last 25 meters of each 700-meter rep, incorporate 25-meter breath deprivation)
Thursday, February 3
Distance runners:
15-18 laps total: 400 @3K-5K pace, 800 @half-marathon to marathon pace
Middle-distance runners:
12 laps total (same workout) 5;00 rest then + 3 x 300 @ sub-Mile pace with 100 meter walk (2:00) rest
Monday, February 7
Distance runners:
10 x 600 with 400 rest
Middle-distance runners:
1600 @ 10K pace
5 x 400 with = rest
4 x 300 with = rest
3 x 200 with = rest + 30 seconds extra
Thursday, February 10
All runners:
3-6 miles 800 on/offs
Monday, January 10
Distance runners:
*5 x 1200 @8K down to 5K pace w/ 400 rest;
*(First workout of the season athletes, do a basic 4-5 mile progression tempo at half-marathon to 10k pace)
Middle-distance runners:
5 x 800 approaching Mile pace with 800 rest (full recovery = MHR 120-125 before resuming next repetition)
Thursday, January 13
All runners:
4-5 miles w/ 500 @ 5-8K pace, 300 @ sub-marathon float pace
Monday, January 17
Distance runners:
5-7 x 900 approaching 5K pace with 300 rest
3 x 600 @ 3K or better pace with 400 rest
Middle-distance runners:
11 x 300 @ Mile pace with 100 walk-jog + 30 seconds rest if needed
Thursday, January 20
All runners:
3-5 mile tempo, 5 x 200 with 200 rest
Monday, January 24
Distance runners:
6 x 700 @ 3K-5K pace with 300 rest
6 x Le Conte Hill (aggressive)
Middle-distance runners:
1000 at 3K pace
600 (mile pace) = distance rest
400 (sub mile pace) = distance rest
300 (sub 800 pace) with = or greater rest
4 x Le Conte Hill (aggressive)
Thursday, January 27
All runners:
20-35 minutes 5-speed tempo
Monday, January 31
Distance runners:
5-8 x 1000 @ 5-8K pace with 400 rest (last 25 meters of each 1000-meter rep, incorporate 25-meter breath deprivation)
Middle-distance runners:
6-7 x 500 with 700 rest (last 25 meters of each 700-meter rep, incorporate 25-meter breath deprivation)
Thursday, February 3
Distance runners:
15-18 laps total: 400 @3K-5K pace, 800 @half-marathon to marathon pace
Middle-distance runners:
12 laps total (same workout) 5;00 rest then + 3 x 300 @ sub-Mile pace with 100 meter walk (2:00) rest
Monday, February 7
Distance runners:
10 x 600 with 400 rest
Middle-distance runners:
1600 @ 10K pace
5 x 400 with = rest
4 x 300 with = rest
3 x 200 with = rest + 30 seconds extra
Thursday, February 10
All runners:
3-6 miles 800 on/offs
Monday, November 1, 2010
Workouts till season's end
Well, it's that time of year again...the END of the cross country season is nigh. Here are the final workouts of the season and they'll take us through the Christmas Relays (or club cross country nationals weekend). After this, I recommend some sort of break from running hard let alone interval training for a few weeks. We can arrange to continue to meet at the track at a certain time (or another location) and simply head out for a run which meets your needs for the day, whether it's on the track or around town. Many Strawberries will be out of town during the academic winter break so workout attendance is likely to be paltry for a month or so.
Monday, Nov. 1
3-4 x 800 at 5K pace with 400 rest, THEN 3-4 x 800 at 5K pace with 200 (TWO-HUNDRED) rest.
Thursday, Nov. 4
Steady 4-5 mile tempo
Monday, Nov. 8
5-6 x 1000 @ XC down to 5K pace with 400 rest, 4-5 x 200 with 200 rest
Thursday, Nov. 11
5-speed tempo, 25-30 minutes
Monday, Nov. 15
4 x 1200 with 400 rest at cross country pace, 5 x 300 at Mile pace (walk-jog 100)
Thursday, Nov. 18
6-8 x 400 with 200 rest
Monday, Nov. 22
10 x 200 with 200 rest
Thursday, Nov 25
Find a 5K race or do an on your own run. I've always enjoyed longer runs on Thanksgiving morning so I could gnosh turkey with less guilt later.
Monday, Nov. 28
7 x 800 with 400 rest
Thursday, Dec. 1
800 'on-offs' (800 at half marathon to marathon pace, 800 at cross country to 5K pace)
Monday, Dec. 5
400-800-1200-800-1200-800-400 "M" ladder workout (with 400 rest)
Thursday, Dec. 8
Steady 4-5 mile tempo
LAST OFFICIAL WORKOUT UNTIL JANUARY ALTHOUGH THE GROUP WILL CONTINUE TO MEET AND TRAIN AS NEEDED THROUGH WINTER BREAK. Contact me at coachcarlrose AT gmail DOT com if you have any questions.
Monday, Nov. 1
3-4 x 800 at 5K pace with 400 rest, THEN 3-4 x 800 at 5K pace with 200 (TWO-HUNDRED) rest.
Thursday, Nov. 4
Steady 4-5 mile tempo
Monday, Nov. 8
5-6 x 1000 @ XC down to 5K pace with 400 rest, 4-5 x 200 with 200 rest
Thursday, Nov. 11
5-speed tempo, 25-30 minutes
Monday, Nov. 15
4 x 1200 with 400 rest at cross country pace, 5 x 300 at Mile pace (walk-jog 100)
Thursday, Nov. 18
6-8 x 400 with 200 rest
Monday, Nov. 22
10 x 200 with 200 rest
Thursday, Nov 25
Find a 5K race or do an on your own run. I've always enjoyed longer runs on Thanksgiving morning so I could gnosh turkey with less guilt later.
Monday, Nov. 28
7 x 800 with 400 rest
Thursday, Dec. 1
800 'on-offs' (800 at half marathon to marathon pace, 800 at cross country to 5K pace)
Monday, Dec. 5
400-800-1200-800-1200-800-400 "M" ladder workout (with 400 rest)
Thursday, Dec. 8
Steady 4-5 mile tempo
LAST OFFICIAL WORKOUT UNTIL JANUARY ALTHOUGH THE GROUP WILL CONTINUE TO MEET AND TRAIN AS NEEDED THROUGH WINTER BREAK. Contact me at coachcarlrose AT gmail DOT com if you have any questions.
Thursday, September 23, 2010
Getting into the XC swing of things
It appears the Strawberries have been gearing up well for cross country and this is where that wonderful summer basework comes into play for the fall racing season. Two things to note: The default workouts during race weeks are on Wednesday (insteand of the usual Thursday endurance workouts), which is usually a decently-paced 55-70 minute run with 6-8 60 to 90-second surges embedded into the run. The week after the race, some people may run long on Sunday and postpone their workout until Tuesday. There will be a small group of Berries working out on Tuesday evenings after certain races. Workouts without further ado:
Monday, Sept. 27
5-6 x Campanile repeats (400 on track, progress up to base of Campanile clock = 1100 meters), jog back down to track at a decent pace and repeat.
Thursday, Sept. 30
Steady 4-5 mile tempo progressing down from marathon pace to 5K pace (about 8-12 seconds per mile faster for each mile), i.e. Mile 1 = 5:50, Mile 2 = 5:40, Mile 3 = 5:30, Mile 2 = 5:20, Mile 1 = 5:10; add 4-5 x 50-70 meters quick strides at end.
Monday, Oct. 4
3-6 x Mile repeats @cross country (8k) pace down to to 5K pace with 400 rest, or 3-6 x Lower Firetrail repeats with normal run-paced jogdown recovery (1300 meter uphill which roughly translates to Mile on track pace). We'll discuss after Garin and clarify this with internal emails. Any questions from newer Web site visitors email me at cerose88 AT aol DOT com or coachcarlrose AT gmail DOT com.
Thursday, Oct. 7
1-3 miles steady 15K pace on track and continue hard tempo to base of Firetrail Connector, jog back down.
Monday, Oct. 11
Upper Firetrail dirt workout (we will try to arrange to meet at the Lawrence Berkeley Lab parking lot on the top of Centennial Rd. and Grizzly Peak Rd.). Workout = 2 x 6:00 (minutes) @ 8K/XC pace with 2:00 jog rest, then 4-5 x 2:00 (minutes) @5K pace with 1:30 jog rest, all on the flat. Otherwise 2 x Mile with 400 rest and x 4-5 x 600 meters on track with 200 seconds jog rest on the track.
Thursday, Oct. 14
Tilden Park Wildcat Trail tempo, 25-40 minutes (3.5-6+ miles), do 5 x 15 seconds strides up Animal Farm hill at completion of tempo. (Likely our last chance timewise to get off the track this fall due to unwelcome advent of earlier sunsets).
Monday, Oct. 18
2-3 x 1200 meters @5K pace with 400-meters rest, followed by 5 x 400 meters @3K or better pace with 200 rest, followed by 2 x 300 @Mile or better pace w/ 100 meters + 30 seconds standing rest.
Thursday, Oct. 21
500 @5K pace, 300 @marathon pace tempo for 3-5 miles
Monday, Oct. 25
12-24 x 400 @5K pace with 200 rest
Thursday, Oct. 28
Tentative: Strawberry Canyon Track Club's Classic: The annual 2-mile/5K timetrial. Invite non-club members who wish to log a hand-timed makr for this event. Two heats likely.
Monday, Sept. 27
5-6 x Campanile repeats (400 on track, progress up to base of Campanile clock = 1100 meters), jog back down to track at a decent pace and repeat.
Thursday, Sept. 30
Steady 4-5 mile tempo progressing down from marathon pace to 5K pace (about 8-12 seconds per mile faster for each mile), i.e. Mile 1 = 5:50, Mile 2 = 5:40, Mile 3 = 5:30, Mile 2 = 5:20, Mile 1 = 5:10; add 4-5 x 50-70 meters quick strides at end.
Monday, Oct. 4
3-6 x Mile repeats @cross country (8k) pace down to to 5K pace with 400 rest, or 3-6 x Lower Firetrail repeats with normal run-paced jogdown recovery (1300 meter uphill which roughly translates to Mile on track pace). We'll discuss after Garin and clarify this with internal emails. Any questions from newer Web site visitors email me at cerose88 AT aol DOT com or coachcarlrose AT gmail DOT com.
Thursday, Oct. 7
1-3 miles steady 15K pace on track and continue hard tempo to base of Firetrail Connector, jog back down.
Monday, Oct. 11
Upper Firetrail dirt workout (we will try to arrange to meet at the Lawrence Berkeley Lab parking lot on the top of Centennial Rd. and Grizzly Peak Rd.). Workout = 2 x 6:00 (minutes) @ 8K/XC pace with 2:00 jog rest, then 4-5 x 2:00 (minutes) @5K pace with 1:30 jog rest, all on the flat. Otherwise 2 x Mile with 400 rest and x 4-5 x 600 meters on track with 200 seconds jog rest on the track.
Thursday, Oct. 14
Tilden Park Wildcat Trail tempo, 25-40 minutes (3.5-6+ miles), do 5 x 15 seconds strides up Animal Farm hill at completion of tempo. (Likely our last chance timewise to get off the track this fall due to unwelcome advent of earlier sunsets).
Monday, Oct. 18
2-3 x 1200 meters @5K pace with 400-meters rest, followed by 5 x 400 meters @3K or better pace with 200 rest, followed by 2 x 300 @Mile or better pace w/ 100 meters + 30 seconds standing rest.
Thursday, Oct. 21
500 @5K pace, 300 @marathon pace tempo for 3-5 miles
Monday, Oct. 25
12-24 x 400 @5K pace with 200 rest
Thursday, Oct. 28
Tentative: Strawberry Canyon Track Club's Classic: The annual 2-mile/5K timetrial. Invite non-club members who wish to log a hand-timed makr for this event. Two heats likely.
Monday, August 9, 2010
Workouts for August going into September
Thursday, August 12
1-2 miles on track @10K-15K pace (controlled), continue tempo up to base of Strawberry Canyon Fire Trail Connector (total 3.3-4.3 miles)
Monday, August 16
5-6 x 1200 @ cross country (8K or better) pace with 400 meters rest
Thursday, August 19
Uphill Fire Trail tempo from Cal's Edwards track, start at 6:00-sharp, 30:00 total in duration
*Saturday Aug. 21 Santa Cruz XC
Monday, August 23
5-7 x Campanile repeats (400 on track then carry through to base of Campanile = ~ 1100 meters total)
Thursday, August 26
4-5 miles straight progressive tempo (track), starting at 15K pace working down to cross country pace
*Saturday, August 28 Santa Rosa XC (I'll be away at wedding)
Monday, August 30
6-10 x 3:00 repeats on Lower Fire Trail
Thursday, September 2
Tilden Park Wildcat Trail 48:00 fartlek (LONG) (48:00 = 8:00 at marathon, 8:00 at 15K, 8:00 at sub-marathon, 8:00 at 10K, 8:00 at half-marathon, 8:00 at cross country to 5K pace).
Monday, September 6 (LABOR DAY)
6-7 x 800 @ 5K pace with 400 rest, 4 x 200 @ Mile pace with 200 rest
Thursday, September 9
3-5 miles of 800 on-offs (800 at 15K pace, 800 @ 5K pace)
*Saturday, September 11 Golden Gate Park XC, San Francisco
Monday, September 13
3-5 x Lower Fire Trail repeats
Thursday, September 16
Long tempo at Redwood's Skyline Gate Parking lot (I will clearly mark 3 available hilly loop routes)
Monday, September 20
5-7 x 1000 @ cross country pace progressing down to 5K pace with 400 rest
Thursday, September 23
800 @ 10K, 400 @ 3K pace for 6K - 8k
*Saturday, September 25 Garin XC, Hayward (I'll be away at ANOTHER wedding)
1-2 miles on track @10K-15K pace (controlled), continue tempo up to base of Strawberry Canyon Fire Trail Connector (total 3.3-4.3 miles)
Monday, August 16
5-6 x 1200 @ cross country (8K or better) pace with 400 meters rest
Thursday, August 19
Uphill Fire Trail tempo from Cal's Edwards track, start at 6:00-sharp, 30:00 total in duration
*Saturday Aug. 21 Santa Cruz XC
Monday, August 23
5-7 x Campanile repeats (400 on track then carry through to base of Campanile = ~ 1100 meters total)
Thursday, August 26
4-5 miles straight progressive tempo (track), starting at 15K pace working down to cross country pace
*Saturday, August 28 Santa Rosa XC (I'll be away at wedding)
Monday, August 30
6-10 x 3:00 repeats on Lower Fire Trail
Thursday, September 2
Tilden Park Wildcat Trail 48:00 fartlek (LONG) (48:00 = 8:00 at marathon, 8:00 at 15K, 8:00 at sub-marathon, 8:00 at 10K, 8:00 at half-marathon, 8:00 at cross country to 5K pace).
Monday, September 6 (LABOR DAY)
6-7 x 800 @ 5K pace with 400 rest, 4 x 200 @ Mile pace with 200 rest
Thursday, September 9
3-5 miles of 800 on-offs (800 at 15K pace, 800 @ 5K pace)
*Saturday, September 11 Golden Gate Park XC, San Francisco
Monday, September 13
3-5 x Lower Fire Trail repeats
Thursday, September 16
Long tempo at Redwood's Skyline Gate Parking lot (I will clearly mark 3 available hilly loop routes)
Monday, September 20
5-7 x 1000 @ cross country pace progressing down to 5K pace with 400 rest
Thursday, September 23
800 @ 10K, 400 @ 3K pace for 6K - 8k
*Saturday, September 25 Garin XC, Hayward (I'll be away at ANOTHER wedding)
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