New workouts through June

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