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For more information about the workouts follow this link.
2011/2012 Indoor Workout Schedule
| Date | Description |
| For questions, contact Stani Bohac (
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
). |
| 11/1/11 |
Distance time trial: keep 5k goal pace as long as possible |
| 11/8/11 |
1600 m, 1400 m, 1200 m, 1000 m, 800 m; 400 m jog |
| 11/15/11 |
800 m, 1200 m, 1600 m, 1200 m, 800 m; 400m jog |
| 11/22/11 |
2 x 800 m (400 m jog), 2 x 600 m (400 m jog), 5 x 400 m (200 m jog) |
| 11/29/11 |
(400m, 200 m tempo, 200 m, 400 m jog) x 5 |
| 12/6/11 |
(800 m tempo, 400 m at mile pace, 200 m all out, 400 m jog) x 4 |
| 12/13/11 |
Mini Meet: 1 Mile, 400 m, 1000 m, 60m, 3200 m, 200 m |
| 12/20/11 |
No workout |
| 12/27/11 |
No workout |
| 1/3/12 |
Distance time trial: keep 5k goal pace as long as possible |
| 1/10/12 |
(400m, 200 m tempo, 200 m, 400 m jog) x 5 |
| 1/17/12 |
12 x 200 m; 200 m jog |
| 1/24/12 |
10 x 400 m; 200 m jog |
| 1/31/12 |
6 x 800 m; 400 m jog |
| 2/7/12 |
5 x 1000 m; 400 m jog |
| 2/14/12 |
3 x 1600 m; 400 m jog |
| 2/21/12 |
3 x 8 min. pace-line run; 2 min jog |
| 2/28/12 |
(800m lead-out with teams of 4, 400m jog) x 6 |
| 3/6/12 |
3 x 6 min at tempo; 1 min jog |
| 3/13/12 |
1.5 miles (12 laps), increasing pace every 1/4 mile (2 laps), then jog 1/2 mile |
| 3/20/12 |
Distance time trial: keep 5k goal pace as long as possible |
| 3/27/12 |
10 x 400 m; 200 m jog |
2012 Outdoor Workout Schedule
| Date | Description | Comment |
|---|
| For questions, contact Stani Bohac (
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
). |
| 4/3/12 |
TBD |
Brian Harreld coaches |
| 4/10/12 |
TBD |
Brian Harreld coaches |
| 4/17/12 |
TBD |
Brian Harreld coaches |
| 4/24/12 |
TBD |
Brian Harreld coaches |
| 5/1/12 |
TBD |
Brian Harreld coaches |
| 5/8/12 |
TBD |
Brian Harreld coaches |
| 5/15/12 |
5k time trial |
|
| 5/22/12 |
4 x 5 min tempo; 1 min jog |
|
| 5/29/12 |
Handicap 400’s (3-minute start clock, 10x) |
|
| 6/5/12 |
Prefontaine alternating 200s (3 groups: 40-50, 50-60, 60-80; 12 laps max.) |
|
| 6/12/12 |
Mini Meet: 1 mile, 400m, 800m, 100m, 3000m, 200m |
|
| 6/19/12 |
Gallop alternating 400m (12x fast) – 1 mile each way |
meet at wooden bridge in Gallup |
| 6/26/12 |
Huron riverbank pace-line run |
meet at wooden bridge in Gallup |
| 7/3/12 |
Gallop laps: big fast (not east part, 1.33 mi), small slow (0.45 mi) (3X) |
meet at wooden bridge in Gallup |
| 7/10/12 |
Hills in Nichols Arboretum: up hard (wide 0.6 mi, 167’ climb), down slow (narrow 0.7 mi) (3X) |
meet at wooden bridge in Gallup |
| 7/17/12 |
Hills in Nichols Arboretum: up hard (narrow 0.7 mi), down slow (wide 0.6 mi) (3X) |
meet at wooden bridge in Gallup |
| 7/24/12 |
Hills in Nichols Arboretum: short hill sprints (8x) |
meet at wooden bridge in Gallup |
| 7/31/12 |
1600m (400m jog), 2x800m (400m jog), 4x400m (200m jog) |
|
| 8/7/12 |
2 x 800m (400m jog), 2 x 600m (400m jog), 5 x 400m (200m jog) |
|
| 8/14/12 |
800m, 1200m, 1600m, 1200m, 800m; 400m jog |
|
| 8/21/12 |
3 x 1600m; 400m jog |
|
| 8/28/12 |
5 x 1000m; 400m jog |
|
| 9/4/12 |
6 x 800m; 400m jog |
|
| 9/11/12 |
8 x 600m; 400m jog |
|
| 9/18/12 |
10 x 400m; 200m jog |
|
| 9/25/12 |
12 x 200m; 200m jog |
|
| 10/2/12 |
5k time trial |
|
| 10/9/12 |
The Michigan (short): 1600m, 1200m, 800m, 400m; 800m between intervals at half marathon pace |
|
| 10/16/12 |
(400m, 200m tempo, 200m, 400m jog) x 5 |
|
| 10/23/12 |
(800m tempo, 400m at mile pace, 200m all out, 400m jog) x 3 |
|
| 10/31/12 |
3 x 8 min tempo; 2 min jog |
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