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
