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
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