Tuesday Night Workout Schedule
Outdoor workouts will start April 15rd. We’ll meet on the UM outdoor track just off of State Street south of Hoover Avenue. Enter the gate north of Yost Arena and drive about 100 yards. MAP
Warm-up starts around 6:30 and the workout begins at 7:00 p.m. Stani Bohac will coach the workouts. Workouts are scheduled for AATC members; non-members are welcome to take a test drive but encouraged to join the AATC if they enjoy the workouts and the club.
Notes:
- Workouts are tentative, subject to change depending on weather, venue availability, race dates, & group progress.
-
Pace Chart
|
Schedule
|
Date |
Workout Details |
Comment |
| April 15, 2008 |
800 m, 1200 m, 1600 m, 1200 m, 800 m; 400 m jog (up-down) |
|
| April 22, 2008 |
2000 m, 1600 m, 1200 m, 800 m, 400 m; 400 m jog (ladder down) |
|
| April 29, 2008 |
5 km time trial |
|
| May 6, 2008 |
3 x 1600 m; 400 m jog |
|
| May 13, 2008 |
4 x 1200 m; 400 m jog |
|
| May 20, 2008 |
5 x 1000 m; 400 m jog |
|
| May 27, 2008 |
6 x 800 m; 400 m jog |
|
| June 3, 2008 |
10 x 400 m; 200 m jog |
|
| June 10, 2008 |
12 x 200 m; 200 m jog |
|
| June 17, 2008 |
Track meet: 1600 m, 400 m, 800 m, 3200 m, 200 m (choose 2 or more events) |
|
| June 24, 2008 |
Gallop laps: big fast (not east part, 1.33 mi), small slow (0.45 mi) (3X) |
Meet at wooden bridge in Gallop |
| July 1, 2008 |
Gallop alternating 400 m (12X fast) – 1 mile each way |
Meet at wooden bridge in Gallop |
| July 8, 2008 |
Gallop 5 km time trial (prediction run) – one full big loop + ~3/4 of full big loop |
Meet at wooden bridge in Gallop |
| July 15, 2008 |
Hills in Nichols Arboretum: up hard (wide 0.6 mi), down slow (narrow 0.7 mi) (3X) |
Meet at wooden bridge in Gallop |
| July 22, 2008 |
Hills in Nichols Arboretum: up hard (narrow 0.7 mi), down slow (wide 0.6 mi) (3X) |
Meet at wooden bridge in Gallop |
| July 29, 2008 |
Hills in Nichols Arboretum: short hill sprints (10X) |
Meet at wooden bridge in Gallop |
| August 5, 2008 |
20 min. pace-line run |
Meet at wooden bridge in Gallop |
| August 12, 2008 |
2 x 10 min. pace-line run |
Meet at wooden bridge in Gallop |
| August 19, 2008 |
3200 m relay, 1600 m relay, 800 m relay |
|
| August 26, 2008 |
1600 m, 2 x 800 m, 3 x 400 m, 4 x 200 m; 400 m jog (ladder down) |
|
| September 2, 2008 |
4 x 400 m, 2 x 800 m, 1600 m; 400 m jog (ladder up) |
|
| September 9, 2008 |
1600 m, 800 m, 400 m, 800 m, 1600 m; 400 m jog (down-up) |
|
| September 16, 2008 |
800 m, 1200 m, 1600 m, 1200 m, 800 m; 400 m jog (up-down) |
|
| September 23, 2008 |
2000 m, 1600 m, 1200 m, 800 m, 400 m; 400 m jog (ladder down) |
|
| September 30, 2008 |
5 km time trial |
|
| October 7, 2008 |
3 x 1600 m; 400 m jog |
|
| October 14, 2008 |
4 x 1200 m; 400 m jog |
|
| October 21, 2008 |
6 x 800 m; 400 m jog |
Indoor track |
| October 28, 2008 |
10 x 400 m; 200 m jog |
Indoor track |
Walking Members feel free to join the runners.
Stani Bohac has been a runner since high school. He runs for fun, competition, adventure and sometimes to “put life back into perspective.” He has been an AATC member since 2005. He enjoys a variety of running events and formats including track workouts, winter trail running, marathons and one Ironman triathlon. He is also an avid mountain biker. He can be reached by e-mail at sbohac@umich.edu |
