| DATE |
WORKOUTS |
EXPLANATION OF WORKOUT |
| 04/06/2010 |
Mile Time Trial |
After the mile we will do some running drills. |
| 04/13/2010 |
6 x 400x200 |
Run the 400's at 5k race pace and the 200 recoveries at 2 minutes slower than 5k pace |
| 04/20/2010 |
2 Mile Tempo |
Run this at 10k race pace. |
| 04/27/2010 |
2 x Mile x400 |
Run the miles at 10k race pace and 400 recoveries at 2 minutes slower than 10k pace. |
| 05/04/2010 |
8 x 600x200 |
Run the 600's at 5k race pace and the 200 recoveries at 2 minutes slower than 5k pace |
| 05/11/2010 |
8 x Hills |
Run up the hill at 5k effort, and easy on the downhill |
| 05/18/2010 |
4 x 1200x400 |
Run 1200's at hm race pace and the 400 recoveries at 2 minutes slower than hm pace |
| 05/25/2010 |
6 x 800x400 |
Yasso's. 3:30 Marathoners run 800's in 3:30 and 400 recovery at 2 minutes slower than 5k. |
| 06/01/2010 |
4 Mile Tempo |
Run this at 10k race pace. |
| 06/08/2010 |
6 x 1Kx400 |
1K's at 10k race pace, 400 recovery at 2 minutes slower. |
| 06/15/2010 |
8 x 400x200 / 2 Mile Tempo |
400'S at 5k, 200 rec. At 2 min slower. 2 Mile tempo at hm pace. |
| 06/22/2010 |
12 x Hills |
Run up the hill at 5k effort, and easy on the downhill |
| 06/29/2010 |
3 x Milex400 |
Miles at hm pace. 400 Rec's. At 2:00 slower. |
| 07/06/2010 |
Mile Time Trial |
After the mile we will do some running drills. |
| 07/13/2010 |
10 x 600x200 |
600'S at 5k pace. 200 Recoveries at 2 minutes slower |
| 07/20/2010 |
6 Mile Tempo |
Run this at HM pace. |
| 07/27/2010 |
6 x 1200x400 |
Same as 5/18/2010 |
| 08/03/2010 |
4 x 800x400 / 3 Mile Tempo |
800's at 10k pace. 400 Recoveries at 2 min. Slower. Tempo at hm pace. |
| 08/10/2010 |
8 x Hills |
Run up the hill at 5k effort, and easy on the downhill |
| 08/17/2010 |
8 x 1K X 400 |
1k's at 10k race pace, 400 recovery at 2 minutes slower. |
| 08/24/2010 |
400,800,1200,Mile,Mile,1200,800,400 with 400 Recoveries |
I Will explain the night of the workout |
| 08/31/2010 |
8 Mile Tempo |
Run this at HM pace. |
| 09/07/2010 |
8 x Hills |
Run up the hill at 5k effort, and easy on the downhill |
| 09/14/2010 |
10 x 800x400 |
Yasso's. 3:30 Marathoners run 800's in 3:30 and 400 recovery at 2 minutes slower than 5k. |
| 09/21/2010 |
6 Mile Tempo |
Run this at HM pace. |
| 09/28/2010 |
Mile Time Trial |
After the mile we will do some running drills. |
