| DATE |
WORKOUTS |
EXPLANATION OF WORKOUT |
| 04/05/2011 |
2 X MILEx400 |
RUN THE MILES AT 10K RACE PACE AND 400 RECOVERIES AT 2 MINUTES SLOWER THAN 10K PACE. |
| 04/12/2011 |
2 MILE TEMPO |
RUN THIS AT 10K RACE PACE. |
| 04/19/2011 |
8 X 400 X 200 |
RUN THIS AT 5K RACE PACE. |
| 04/26/2011 |
8 X HILLS |
RUN THE MILES AT 10K RACE PACE AND 400 RECOVERIES AT 2 MINUTES SLOWER THAN 10K PACE. |
| 05/03/2011 |
4 X 400x200 / 2 MILE TEMPO |
400'S AT 5K, 200 REC. AT 2 MIN SLOWER. 2 MILE TEMPO AT HM PACE. |
| 05/10/2011 |
MILE, 1200, 800, 400 |
I WILL EXPLAIN THE NIGHT OF THE WORKOUT |
| 05/17/2011 |
4 X 1200x400 |
RUN 1200'S AT HM RACE PACE AND THE 400 RECOVERIES AT 2 MINUTES SLOWER THAN HM PACE |
| 05/24/2011 |
4 MILE TEMPO |
RUN THIS AT 10K RACE PACE. |
| 05/31/2011 |
8 X 600x200 |
600's AT 5K PACE. 200 RECOVERIES AT 2 MINUTES SLOWER |
| 06/07/2011 |
10 X HILLS |
RUN UP THE HILL AT 5K EFFORT, AND EASY ON THE DOWNHILL |
| 06/14/2011 |
4 X 800x400 / 3 MILE TEMPO |
800'S AT 10K PACE. 400 RECOVERIES AT 2 MIN. SLOWER. TEMPO AT HM PACE. |
| 06/21/2011 |
400, 800, MILE, MILE, 800, 400 WITH 400 RECOVERIES |
I WILL EXPLAIN THE NIGHT OF THE WORKOUT |
| 06/28/2011 |
6 X 1K x 400 |
1K'S AT 10K RACE PACE, 400 RECOVERY AT 2 MINUTES SLOWER. |
| 07/05/2011 |
6 MILE TEMPO |
RUN THIS AT HM PACE. |
| 07/12/2011 |
16 X 400 X 200 |
400's AT 5K PACE. 200 RECOVERIES AT 2 MINUTES SLOWER |
| 07/19/2011 |
12 X HILLS |
RUN UP THE HILL AT 5K EFFORT, AND EASY ON THE DOWNHILL |
| 07/26/2011 |
8 X 400x400 / 4 MILE TEMPO |
400'S AT 5K PACE. 400 RECOVERIES AT 2 MIN. SLOWER. TEMPO AT HM PACE. |
| 08/02/2011 |
MILE, 1200, 800, 400, 400, 800, 1200, MILE |
I WILL EXPLAIN THE NIGHT OF THE WORKOUT |
| 08/09/2011 |
10 X 800x400 |
YASSO'S. 3:30 MARATHONERS RUN 800'S IN 3:30 AND 400 RECOVERY AT 2 MINUTES SLOWER THAN 5K. |
| 08/16/2011 |
8 MILE TEMPO |
RUN THIS AT HM PACE. |
| 08/23/2011 |
12 X 600x200 |
600's AT 5K PACE. 200 RECOVERIES AT 2 MINUTES SLOWER |
| 08/30/2011 |
10 X HILLS |
RUN UP THE HILL AT 5K EFFORT, AND EASY ON THE DOWNHILL |
| 09/06/2011 |
4 X 800x400 / 5 MILE TEMPO |
800'S AT 10K PACE. 400 RECOVERIES AT 2 MIN. SLOWER. TEMPO AT HM PACE. |
| 09/13/2011 |
400, 800, 1200, MILE, MILE, 1200, 800, 400 |
I WILL EXPLAIN THE NIGHT OF THE WORKOUT |
| 09/20/2011 |
6 X MILE X 400 |
MARATHONERS RUN THESE :30 FASTER PER MILE THAN YOUR GOAL MARATHON PACE. |
| 09/27/2010 |
6 MILE TEMPO |
RUN THIS AT HM PACE. |
