Workouts Through March 25

Everyone please note that Jack Wallace will be leading optional dynamic motion drill sequences prior to Monday and Thursday workouts. Also take note of the recommended paces included in this sequence of workouts. Devon Walton is going to help prepare green sheet replicas from his Nike Farm Team days for those of you who expressed an interest in having these available.

Monday March 8

Middle distance crew:

300 @ 800 pace (100 walk rest)

200 @ 600 pace (200 walk-jog rest)
(4-5 sets)

Long distance crew:

6-8 x 1000 @ 5K pace or faster with 400 walk-jog rest

Thursday March 11

Middle distance crew:

5-6 x 800 @ 3200-5K pace with 400 walk-jog rest

Long distance crew:

500 @ cross country to 5K pace
300 @ marathon pace
(total 4-5 miles or 6400-8K)

Monday March 15

Middle distance crew:

1000 @ Mile pace
walk 400
800 @ sub-mile pace
walk 300, jog 100
600 @ 1K pace
walk 200, jog 200
400 @ 800 pace
walk 100, jog 300
200 @ fast pace
cool down

Long distance crew:

7 x 800 @ 5K working down to 3K pace with 400 jog
4 x 200 @ 800 pace or faster

Thursday March 18

Middle and long distance crew:

800 on/offs (800 @ marathon pace, 800 @ cross country working down to 5K pace for 2.5-5.0 miles)

Middle distance runners do 2.5-3.0 miles of 800 on/offs, then jog easily for 5:00, then do 1 Mile of 100-meter "straights and turns" i.e. jog the turns, sprint the straightaways.

Note that there is a major PAUSATF 12K race for our club on Sunday March 21st.

Monday March 22

Long distance crew:

5-6 x 1200 @ cross country own to 5K pace with 400 jog rest

Middle distance crew:

3 x 400 @ sub-mile pace with 400 walk-jog rest
4 x 300 @ 800 pace with 300 walk, jog rest
5 x 200 @ 600 or better pace with 200 walk jog rest

Thursday March 25

NOTE there is a major meet for us at SF State on Friday March 26th.

3-7 mile tempo steady state tempo @ half-marathon working down to 10K pace.