Winter Workout Schedule
for more information about the workouts follow this link.
| Nov. |
Description |
| 3 |
8 x 600 m, 200 m jog |
| 10 |
Distance time trial: keep 5k goal pace as long as possible |
| 17 |
1600 m, 1400 m, 1200 m, 1000 m, 800 m; 400 m jog |
| 24 |
1600 m, 2 x 800 m, 3 x 600 m; 400 m jog |
| Dec. |
|
| 1 |
800 m, 1200 m, 1600 m, 1200 m, 800 m; 400 m jog |
| 8 |
2 x 800 m (400 m jog), 2 x 600 m (400 m jog), 5 x 400 m (200 m jog) |
| 15 |
Mini Meet: 1600 m, 400 m, 800 m, 3200 m, 200 m |
| 21 Mon. |
1x1600m (800m jog), 8x400m (200m jog) |
| 22 |
No workout |
| 29 |
No workout |
| Jan. |
|
| 5 |
6 x 3 min at tempo; 1 min jog |
| 12 |
3 x 6 min at tempo; 1 min jog |
| 19 |
Distance time trial: keep 5k goal pace as long as possible |
| 26 |
12 x 200 m; 200 m jog |
| Feb. |
|
| 2 |
10 x 400 m; 200 m jog |
| 9 |
8 x 600 m; 400 m jog |
| 16 |
6 x 800 m; 400 m jog |
| 23 |
5 x 1000 m; 400 m jog |
| March |
|
| 2 |
Distance time trial: keep 5k goal pace as long as possible |
| 9 |
4 x 1200 m; 400 m jog |
| 16 |
3 x 1600 m; 400 m jog |
| 23 |
2 x 10 min. pace-line run; 2 min jog |
| 30 |
4 x 400 m (200 m jog), 2 x 800 m (400 m jog), 1600 m (400 m jog) |
Summer Workout Schedule
|
Date
|
Workout
|
Comment
|
|
April 6
|
800 m, 1200 m, 1600 m, 1200 m, 800 m; 400 m jog
|
|
|
April 13
|
2 x 800 m (400 m jog), 2 x 600 m (400 m jog), 5 x 400 m (200 m jog)
|
|
|
April 20
|
3 x 10 min tempo; 1 min jog
|
|
|
April 27
|
5 km time trial
|
|
|
May 4
|
8 x 400 m @ mile pace; 200 m jog
|
|
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May 11
|
3 x 1 mile @ 5k pace, 400 m jog
|
|
|
May 18
|
5 x 800 @ 3000 m pace, 400 m jog
|
|
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May 25
|
10 x 200 m @ 800 m pace; 200 m jog
|
|
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June 1
|
1600 m, 1400 m, 1200 m, 1000 m, 800 m; 400 m jog
|
|
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June 8
|
1600 m, 2 x 800 m, 3 x 600 m; 400 m jog
|
|
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June 15
|
Mini Meet: 1600 m, 400 m, 800 m, 100 m, 3200 m, 200 m, plus an age-compensated Track Hexathlon
|
Mini Meet!
|
|
June 22
|
Hills in Nichols Arboretum: up hard (wide 0.6 mi), down slow (narrow 0.7 mi) (3X)
|
meet at wooden bridge in Gallup
|
|
June 29
|
Hills in Nichols Arboretum: up hard (narrow 0.7 mi), down slow (wide 0.6 mi) (3X)
|
meet at wooden bridge in Gallup
|
|
July 6
|
Gallop 5 km prediction run – one full big loop + ~3/4 of full big loop (note: this is right before the AATC Gallup Gallop and this workout is a nice way to preview the course)
|
meet at wooden bridge in Gallup
|
|
July 13
|
Gallop alternating 400 m (12x fast) – 1 mile each way
|
meet at wooden bridge in Gallup
|
|
July 20
|
Hills in Nichols Arboretum: Up hard to Peony Garden behind medical center (0.35 mi), down slow (5X)
|
meet at wooden bridge in Gallup
|
|
July 27
|
Gallop laps: big fast (not east part, 1.33 mi), small slow (0.45 mi) (3X)
|
meet at wooden bridge in Gallup
|
|
Aug. 3
|
Gallop 1200m: 1200m hard, 400m easy (4x) – 1 mile each way
|
meet at wooden bridge in Gallup
|
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Aug. 10
|
1x1600m (400m jog), 2x800m (400m jog), 4x400m (200m jog)
|
|
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Aug. 17
|
12 to 16 x 400m (200m jog) at 5K goal pace
|
|
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Aug. 24
|
3200 m relay, 1600 m relay, teams of four
|
|
|
Aug. 31
|
2000 m, 1600 m, 1200 m, 800 m, 400 m; 400 m jog
|
|
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Sept. 7
|
5 km time trial
|
|
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Sept. 14
|
3 x 1600 m; 400 m jog
|
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Sept. 21
|
4 x 1200 m; 400 m jog
|
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Sept. 28
|
5 x 1000 m; 400 m jog
|
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Oct. 5
|
6 x 800 m; 400 m jog
|
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Oct. 12
|
10 x 400 m; 200 m jog
|
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Oct. 19
|
3 x 10 min tempo; 1 min jog
|
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Oct. 26
|
4 x 5 min tempo; 1 min jog
|
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For questions, contact Stani Bohac (
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), Brian Harreld (
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) or Paul Mayor (
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).
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