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