| Workout Date | Workout |
|
Tuesday, May 21, 2013
| Regular warm-up course 1600 Meters (4) laps - 400 Meters (1 Lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
Regular cool down course (same as warm-up). |
|
Tuesday, May 14, 2013
| Regular warm-up course 1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
Regular cool down course (same as warm-up). |
|
Tuesday, May 07, 2013
| Regular warm-up course 1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery Regular cool down course (same as warm-up). |
|
Tuesday, April 30, 2013
| Regular warm-up course 800 Meters (2 laps) at your 10k pace - 200 Meters (.50 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (.50 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (.50 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (.50 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (.50 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (.50 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (.50 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (.50 lap) recovery Regular cool down course (same as warm-up). |
|
Tuesday, April 23, 2013
| Regular warm-up course 400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
Regular cool down course (same as warm-up). |
|
Tuesday, April 16, 2013
| Regular warm-up course 800 Meters (2 laps) at your 5k pace - 200 Meters (1/2 lap) recovery
400 Meters (1 lap) at your 5k pace - 200 Meters (1/2 lap) recovery
800 Meters (2 laps) at your 5k pace - 200 Meters (1/2 lap) recovery
400 Meters (1 lap) at your 5k pace - 200 Meters (1/2 lap) recovery
800 Meters (2 laps) at your 5k pace - 200 Meters (1/2 lap) recovery
400 Meters (1 lap) at your 5k pace - 200 Meters (1/2 lap) recovery
800 Meters (2 laps) at your 5k pace - 200 Meters (1/2 lap) recovery
400 Meters (1 lap) at your 5k pace - 200 Meters (1/2 lap) recovery
Regular cool down course (same as warm-up). |
|
Tuesday, April 09, 2013
| Regular warm-up course 1600 Meters (4 laps) at your 5k pace - 400 Meters (1 lap) recovery
1600 Meters (4 laps) at your 5k pace - 400 Meters (1 lap) recovery
1600 Meters (4 laps) at your 5k pace - 400 Meters (1 lap) recovery Regular cool down course (same as warm-up). |
|
Tuesday, April 02, 2013
| Regular warm-up course 1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
Regular cool down course (same as warm-up). |
|
Tuesday, March 26, 2013
| Regular warm-up course 1600 Meters (4 Laps) at your 10k pace - 400 Meters (1 lap) Recovery
1200 Meters (3 Laps) at your 5k pace - 400 Meters (1 lap) Recovery
800 Meters (2 Laps) at your 5k pace - 400 Meters (1 lap) Recovery
400 Meters (1 Laps) at your 5k pace - 400 Meters (1 lap) Recovery Regular cool down course (same as warm-up). |
|
Tuesday, March 19, 2013
| Regular warm-up course 1200 Meters (3 Laps) at 10k your pace - 400 Meters(1 lap) Recovery
1200 Meters (3 Laps) at 10k your pace - 400 Meters(1 lap) Recovery
1200 Meters (3 Laps) at 10k your pace - 400 Meters(1 lap) Recovery Regular cool down course (same as warm-up). |
|
Tuesday, March 12, 2013
| Regular warm-up course 800 Meters (2 Laps) at 10k your pace - 400 Meters(1 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 400 Meters(1 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 400 Meters(1 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 400 Meters(1 lap) Recovery Regular cool down course (same as warm-up). |
|
Tuesday, October 02, 2012
| Regular warm-up course 1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery Regular cool down course (same as warm-up). |
|
Tuesday, September 25, 2012
| Regular warm-up course 1200 Meters (3) laps - 400 Meters (1 Lap) recovery
1200 Meters (3) laps - 400 Meters (1 Lap) recovery
1200 Meters (3) laps - 400 Meters (1 Lap) recovery
1200 Meters (3) laps - 400 Meters (1 Lap) recovery
1200 Meters (3) laps - 400 Meters (1 Lap) recovery
Regular cool down course (same as warm-up). |
|
Tuesday, September 18, 2012
| Regular warm-up course 800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
Regular cool down course (same as warm-up). |
|
Tuesday, September 11, 2012
| Regular warm-up course 400 Meters (1) lap - 100 Meters (.25 lap) recovery
800 Meters (2) laps - 200 Meters (1/2 lap) recovery
1200 Meters (3) laps - 400 Meters (1 lap) recovery
1600 Meters (4) laps - 400 Meters (1 lap) recovery
1200 Meters (3) laps - 400 Meters (1 lap) recovery
800 Meters (2) laps - 200 Meters (1/2 lap) recovery)
400 Meters (1) lap - 100 Meters (.25 lap) recovery)
Regular cool down course (same as warm-up). |
|
Tuesday, August 28, 2012
| Regular warm-up course 1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
Regular cool down course (same as warm-up). |
|
Tuesday, August 21, 2012
| Regular warm-up course 400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
Regular cool down course (same as warm-up). |
|
Tuesday, August 14, 2012
| Regular warm-up course 400 Meters (1 lap) at your 10k pace - 100 Meters (.25 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (.5 lap) recovery
1200 Meters (3 laps) at your 10k pace - 400 Meters (1 lap) recovery
1600 Meters (4 laps) at your 10k pace - 400 Meters (1 lap) recovery
1200 Meters (3 laps) at your 10k pace - 400 Meters (1 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (.5 lap) recovery
400 Meters (1) lap at your 10k pace- 200 Meters (.25 lap) recovery Regular cool down course (same as warm-up). |
|
Tuesday, August 07, 2012
| Regular warm-up course 800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
Regular cool down course (same as warm-up). |
|
Tuesday, July 31, 2012
| Regular warm-up course 1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
Regular cool down course (same as warm-up). |
|
Tuesday, July 24, 2012
| Regular warm-up course 1200 Meters (3) laps - 400 Meters (1 Lap) recovery
1200 Meters (3) laps - 400 Meters (1 Lap) recovery
1200 Meters (3) laps - 400 Meters (1 Lap) recovery
1200 Meters (3) laps - 400 Meters (1 Lap) recovery
1200 Meters (3) laps - 400 Meters (1 Lap) recovery
Regular cool down course (same as warm-up). |
|
Tuesday, July 17, 2012
| Regular warm-up course 1600 Meters (4 laps) at your 10k pace - 400 Meters (1 lap) recovery
1200 Meters (3 laps) at your 10k pace - 400 Meters (1 lap) recovery
800 Meters (2 laps) at your 10k pace - 400 Meters (1 lap) recovery
400 Meters (1) lap - 400 Meters (1 lap) recovery Regular cool down course (same as warm-up). |
|
Tuesday, July 10, 2012
| Regular warm-up course 1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery Regular cool down course (same as warm-up). |
|
Tuesday, July 03, 2012
| Regular warm-up course 400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
Regular cool down course (same as warm-up). |
|
Tuesday, June 26, 2012
| Regular warm-up course 800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
Regular cool down course (same as warm-up). |
|
Tuesday, June 19, 2012
| Regular warm-up course 1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
Regular cool down course (same as warm-up). |
|
Tuesday, June 12, 2012
| Regular warm-up course 400 Meters (1) lap - 100 Meters (.25 lap) recovery
800 Meters (2) laps - 200 Meters (1/2 lap) recovery
1200 Meters (3) laps - 400 Meters (1 lap) recovery
1600 Meters (4) laps - 400 Meters (1 lap) recovery
1200 Meters (3) laps - 400 Meters (1 lap) recovery
800 Meters (2) laps - 200 Meters (1/2 lap) recovery)
400 Meters (1) lap - 100 Meters (.25 lap) recovery)
Regular cool down course (same as warm-up). |
|
Tuesday, June 05, 2012
| Regular warm-up course 1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery Regular cool down course (same as warm-up). |
|
Tuesday, May 29, 2012
| Regular warm-up course 800 Meters (2 laps) at your 10k pace - 200 Meters (.50 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (.50 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (.50 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (.50 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (.50 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (.50 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (.50 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (.50 lap) recovery Regular cool down course (same as warm-up). |
|
Tuesday, May 22, 2012
| Regular warm-up course 400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
Regular cool down course (same as warm-up). |
|
Tuesday, May 08, 2012
| Regular warm-up course 800 Meters (2 laps) at your 5k pace - 200 Meters (1/2 lap) recovery
400 Meters (1 lap) at your 5k pace - 200 Meters (1/2 lap) recovery
800 Meters (2 laps) at your 5k pace - 200 Meters (1/2 lap) recovery
400 Meters (1 lap) at your 5k pace - 200 Meters (1/2 lap) recovery
800 Meters (2 laps) at your 5k pace - 200 Meters (1/2 lap) recovery
400 Meters (1 lap) at your 5k pace - 200 Meters (1/2 lap) recovery
800 Meters (2 laps) at your 5k pace - 200 Meters (1/2 lap) recovery
400 Meters (1 lap) at your 5k pace - 200 Meters (1/2 lap) recovery
Regular cool down course (same as warm-up). |
|
Tuesday, May 01, 2012
| Regular warm-up course 1600 Meters (4 laps) at your 5k pace - 400 Meters (1 lap) recovery
1600 Meters (4 laps) at your 5k pace - 400 Meters (1 lap) recovery
1600 Meters (4 laps) at your 5k pace - 400 Meters (1 lap) recovery Regular cool down course (same as warm-up). |
|
Tuesday, April 17, 2012
| Regular warm-up course 1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
Regular cool down course (same as warm-up). |
|
Tuesday, April 03, 2012
| Regular warm-up course 1600 Meters (4 Laps) at your 10k pace - 400 Meters (1 lap) Recovery
1200 Meters (3 Laps) at your 5k pace - 400 Meters (1 lap) Recovery
800 Meters (2 Laps) at your 5k pace - 400 Meters (1 lap) Recovery
400 Meters (1 Laps) at your 5k pace - 400 Meters (1 lap) Recovery Regular cool down course (same as warm-up). |
|
Tuesday, March 27, 2012
| Regular warm-up course 1200 Meters (3 Laps) at 10k your pace - 400 Meters(1 lap) Recovery
1200 Meters (3 Laps) at 10k your pace - 400 Meters(1 lap) Recovery
1200 Meters (3 Laps) at 10k your pace - 400 Meters(1 lap) Recovery Regular cool down course (same as warm-up). |
|
Tuesday, March 20, 2012
| Regular warm-up course 800 Meters (2 Laps) at 10k your pace - 400 Meters(1 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 400 Meters(1 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 400 Meters(1 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 400 Meters(1 lap) Recovery Regular cool down course (same as warm-up). |
|
Tuesday, October 18, 2011
| Regular warm-up course 1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery Regular cool down course (same as warm-up). |
|
Tuesday, October 04, 2011
| Regular warm-up course 5000 Meters (12.5 Laps) at Goal Marathon Pace OR 8 x 800 (2 Laps) at 10k Pace Regular cool down course (same as warm-up). |
|
Tuesday, September 27, 2011
| Regular warm-up course 800 Meters (2 laps) at your 5k pace
1600 Meters (4 laps) at your 10k pace
3200 Meters (8 laps) at your marathon pace
1600 Meters (4 laps) at your 10k pace
800 Meters (2 laps) at your 5k pace Regular cool down course (same as warm-up). |
|
Tuesday, September 20, 2011
| Regular warm-up course 1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery Regular cool down course (same as warm-up). |
|
Tuesday, September 13, 2011
| Regular warm-up course 1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery Regular cool down course (same as warm-up). |
|
Tuesday, August 30, 2011
| Regular warm-up course 800 Meters (2 laps) at your 5k pace
1600 Meters (4 laps) at your 10k pace
3200 Meters (8 laps) at your 20k pace
1600 Meters (4 laps) at your 10k pace
800 Meters (2 laps) at your 5k pace Regular cool down course (same as warm-up). |
|
Tuesday, August 23, 2011
| Regular warm-up course 2400 Meters (6 laps) at your 10k pace - 400 Meters (1 lap) Recovery
2000 Meters (5 laps) at your 10k pace - 400 Meters (1 lap) recovery
1600 Meters (4 laps) at your 10k pace - 400 Meters (1 lap) recovery
1200 Meters (3 laps) at your 10k pace - 400 Meters (1 lap) recovery
800 Meters (2 laps) at your 10k pace - 400 Meters (1 lap) recovery
Regular cool down course (same as warm-up). |
|
Tuesday, August 16, 2011
| Regular warm-up course 800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
Regular cool down course (same as warm-up). |
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Tuesday, August 09, 2011
| Regular warm-up course 1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery
1600 Meters (4) laps - 400 Meters (1 Lap) recovery1600 Meters (4) laps - 400 Meters (1 Lap) recovery
Regular cool down course (same as warm-up). |
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Tuesday, August 02, 2011
| Regular warm-up course 1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery
1000 Meters (2.5) laps - 200 Meters (.5 Lap) recovery Regular cool down course (same as warm-up). |
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Tuesday, July 26, 2011
| Regular warm-up course
2400 Meters (6 laps) at your 10k pace - 400 Meters (1 lap) recovery
2000 Meters (5 laps) at your 10k pace - 400 Meters (1 lap) recovery
1600 Meters (4 laps) at your 10k pace - 400 Meters (1 lap) recovery
1200 Meters (3 laps) at your 10k pace - 400 Meters (1 lap) recovery
Regular cool down course (same as warm-up). |
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Tuesday, July 19, 2011
| Regular warm-up course 2000 Meters (5 laps) at your 10k pace - 400 Meters (1 lap) recovery
1600 Meters (4 laps) at your 10k pace - 400 Meters (1 lap) recovery
1600 Meters (4 laps) at your 10k pace - 400 Meters (1 lap) recovery
1200 Meters (3 laps) at your 10k pace - 400 Meters (1 lap) recovery
Regular cool down course (same as warm-up). |
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Tuesday, July 12, 2011
| Regular warm-up course 3200 Meters (8 laps) at your 10k pace - 800 Meters (2 laps) recovery
3200 Meters (8 laps) at your 10k pace - 800 Meters (2 laps) recovery Regular cool down course (same as warm-up). |
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Tuesday, July 05, 2011
| Regular warm-up course 1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
Regular cool down course (same as warm-up). |
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Tuesday, June 28, 2011
| Regular warm-up course 1600 Meters (4 laps) at your 10k pace - 400 meters (1 Lap) recovery
1600 Meters (4 laps) at your 10k pace - 400 meters (1 Lap) recovery
1600 Meters (4 laps) at your 10k pace - 400 meters (1 Lap) recovery
1600 Meters (4 laps) at your 10k pace - 400 meters (1 Lap) recovery
Regular cool down course (same as warm-up). |
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Tuesday, June 21, 2011
| Regular warm-up course 800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
800 Meters (2 Laps) at 10k your pace - 200 Meters(1/2 lap) Recovery
Regular cool down course (same as warm-up). |
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Tuesday, June 14, 2011
| Regular warm-up course 1600 Meters (4 laps) at your 10k pace - 400 Meters (1 lap) recovery
1200 Meters (3 laps) at your 10k pace - 400 Meters (1 lap) recovery
800 Meters (2 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
400 Meters (1 lap) at your 10k pace - 200 Meters (0.5 lap) recovery
200 Meters (0.5 lap) at your 10k pace - 200 Meters (0.5 lap) recovery
200 Meters (0.5 lap) at your 10k pace - 200 Meters (0.5 lap) recovery
Regular cool down course (same as warm-up). |
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Tuesday, June 07, 2011
| Regular warm-up course 400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
400 Meters (1 lap) at your 10k pace - 100 Meters (0.25 lap) recovery
Regular cool down course (same as warm-up). |
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Tuesday, May 31, 2011
| Regular warm-up course 1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
1000 Meters (2.5 laps) at your 10k pace - 200 Meters (0.5 lap) recovery
Regular cool down course (same as warm-up). |
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Tuesday, May 24, 2011
| Regular warm-up course 3200 meters (8 laps) at your 4 mile pace - 400 meters (1 lap) recovery
800 meters (2 laps) at your 4 mile pace - 200 meters (1/2 lap) recovery
800 meters (2 laps) at your 4 mile pace - 200 meters (1/2 lap) recovery
800 meters (2 laps) at your 4 mile pace - 200 meters (1/2 lap) recovery Regular cool down course (same as warm-up). |
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Tuesday, May 17, 2011
| 800 at 5k pace, 200 recovery, 400 at 5k pace, 100 recovery,
800 at 5k pace, 200 recovery, 400 at 5k pace, 100 recovery
800 at 5k pace, 200 recovery, 400 at 5k pace, 100 recovery
800 at 5k pace, 200 recovery, 400 at 5k pace, 100 recovery
800 at 5k pace, 200 recovery, 400 at 5k pace, 100 recovery |
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Tuesday, May 10, 2011
| Regular warm-up course 2000 meters (5 laps) at your 5k pace - 400 meters (1 lap) recovery
1600 meters (4 laps) at your 5k pace - 400 meters (1 lap) recovery
1200 meters (3 laps) at your 5k pace - 400 meters (1 lap) recovery
800 meters (2 laps) at your 5k pace - 400 meters (1 lap) recovery Regular cool down course (same as warm-up). |
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Tuesday, May 03, 2011
| Regular warm-up course 1000 meters (2.5 laps) at your 5k pace - 200 meters (.5 lap) recovery
1000 meters (2.5 laps) at your 5k pace - 200 meters (.5 lap) recovery
1000 meters (2.5 laps) at your 5k pace - 200 meters (.5 lap) recovery
1000 meters (2.5 laps) at your 5k pace - 200 meters (.5 lap) recovery
1000 meters (2.5 laps) at your 5k pace - 200 meters (.5 lap) recovery Regular cool down course (same as warm-up). |
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Tuesday, April 26, 2011
| Regular warm-up course 1600 meters (4 laps) at your 5k pace - 400 meters (1 lap) recovery
1600 meters (4 laps) at your 5k pace - 400 meters (1 lap) recovery
1600 meters (4 laps) at your 5k pace - 400 meters (1 lap) recovery Regular cool down course (same as warm-up). |
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Tuesday, April 19, 2011
| Regular warm-up course 800 meters (2 laps) at your 5k pace - 200 meters (.5 laps) recovery
800 meters (2 laps) at your 5k pace - 200 meters (.5 laps) recovery
800 meters (2 laps) at your 5k pace - 200 meters (.5 laps) recovery
800 meters (2 laps) at your 5k pace - 200 meters (.5 laps) recovery
800 meters (2 laps) at your 5k pace - 200 meters (.5 laps) recovery
800 meters (2 laps) at your 5k pace - 200 meters (.5 laps) recovery
Regular cool down course (same as warm-up). |
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Tuesday, April 12, 2011
| Regular warm-up course 1600 meters (4 laps) at your 5k pace - 400 meters (1 lap) recovery
1200 meters (3 laps) at your 5k pace - 400 meters (1 lap) recovery
800 meters (2 laps) at your 5k pace - 200 meters (1/2 lap) recovery
800 meters (2 laps) at your 5k pace - 200 meters (1/2 lap) recovery
400 meters (1 lap) at your 5k pace - 100 meters (1/4 lap) recovery Regular cool down course (same as warm-up). |
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Tuesday, April 05, 2011
| Regular warm-up course 1000 meters (2.5 laps) at your 5k pace - 200 meters (1/2 lap) recovery
1000 meters (2.5 laps) at your 5k pace - 200 meters (1/2 lap) recovery
1000 meters (2.5 laps) at your 5k pace - 200 meters (1/2 lap) recovery
1000 meters (2.5 laps) at your 5k pace - 200 meters (1/2 lap) recovery Regular cool down course (same as warm-up). |
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Tuesday, March 29, 2011
| Regular warm-up course 1600 meters (4 laps) at your 5k pace - 400 meters (one lap) recovery
1600 meters (4 laps) at your 5k pace - 400 meters (one lap) recovery
800 meters (2 laps) at your 5k pace - 400 meters (one lap) recovery Regular cool down course (same as warm-up).
Alternate workout:Via Facebook:
Alison Hiten March 29 at 7:34am
"The JV team will be doing 8 - 12 x 400 with 200m recovery for tonights track pratice. wup on the track." |
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Tuesday, March 22, 2011
| Regular warm-up 3 X 1200 meters
400 meters recovery between each Short cool down |
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Tuesday, March 15, 2011
| Short warm-up 4 X 800 meters
400 meters recovery between each Short cool down |
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Tuesday, November 02, 2010
| 5 Mile Run |
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Tuesday, October 26, 2010
| Warm-Up
8 Minutes @ Half-Marathon Pace
8 Minutes @ 10k Pace
4 Minutes @ 5k Pace
Cool Down |
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Tuesday, October 19, 2010
|  |
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Tuesday, October 12, 2010
| Warm-up
10 minutes hard running
2 minutes easy
10 minutes hard running
2 Minutes Easy
Cool Down |
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Tuesday, October 05, 2010
| Warm-up
1600m at Half-Marathon Pace
800m at 5k Pace
1600 at Half-Marathon Pace
800m at 5k Pace
Cool Down |
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Tuesday, September 28, 2010
| Warm-Up
4 Minutes of hard running, 1 minute easy
4 Minutes of hard running, 1 minute easy
4 Minutes of hard running, 1 minute easy
4 Minutes of hard running, 1 minute easy
Use the fields, track, or around the school
Cool Down |
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Tuesday, September 21, 2010
| Warm-Up
3200 meters at half-marathon pace
1600 meters at 10K pace
800 at 5k pace
Cool Down |
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Tuesday, September 14, 2010
| Warm-Up
2 Miles at Half-Marathon Pace (8 Laps)
2 lap recovery
2 Miles at Half Marathon Pace (8 Laps)
Cool Down |
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Tuesday, September 07, 2010
| 5 mile recovery run |
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Tuesday, August 31, 2010
| Warm-Up
10 Minutes @ Goal 20k Pace
2 Minutes Recovery
5 Mintues @ Goal 20k Pace
2 Minutes Recovery
Cool Down |
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Tuesday, August 24, 2010
| Warm-Up
1600m (4 laps), 400m Recovery (1 lap)
1600m, 400m Recovery
1600m, 400m Recovery
1600m, 400m Recovery
Cool Down
(4 Miles of quality, 5 miles total on the track, 9.5 total miles for the day with warm up and cool down.) |
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Tuesday, August 17, 2010
| Warm-Up
2000m - 400m Recovery
1600m - 400m Recovery
1200m - 400m Recovery
800m - 400m Recovery
400m - 400m Recovery
Cool Down |
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Tuesday, August 10, 2010
| Warm Up
16 X 400m, 100m Recovery (6400m/4 Miles of Quality) scale back on the 400s if that is too much.
Cool Down |
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Tuesday, August 03, 2010
| Warm-Up
4 X 4 Minutes with one minute recovery. With most recovering from a race this weekend, make it as challanging as you see fit.
Feel free to be creative, get off the track, run around the school, or around the fields.
Cool Down |
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Tuesday, July 27, 2010
| Warm-Up
6 x 1000m, 200m recovery
Cool Down |
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Tuesday, July 20, 2010
| Warm-Up
1600m with 400m recovery, 1600m with 400m recovery, 1200m with 400m recovery, 1200m with 400m recovery,
Cool Down |
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Tuesday, July 13, 2010
| Warm-Up
7 X 800m, 200m Recovery
Cool Down |
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Tuesday, July 06, 2010
| Warm-up
14x400m, with 100m recovery
Cool Down |
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Tuesday, June 22, 2010
| Warm-Up
5 X 1000m, 200m Recovery between each
Cool Down |
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Tuesday, June 15, 2010
| Warm-Up
1600m - 400m Recovery
1200m - 400m Recovery
800m - 400m Recovery
400m - 200m Recovery
400m - 200m Recovery
Cool Down |
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Tuesday, June 08, 2010
| Warm-Up
12 x 400m, 200m recovery between each
Cool Down |
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Tuesday, June 01, 2010
| Normal warm up
5 X 4 minutes with one minute recovery
Normal cool down
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Tuesday, May 25, 2010
| Normal Warm-Up
1600m @ Goal Four Mile Pace
1200m @ Goal Four Mile Pace
800m @ Goal Four Mile Pace
400m
200m
200m
Normal Cool Down
|
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Tuesday, May 18, 2010
| Normal Warm Up
3 X 1600m, with 400m Recovery
Normal Cool Down |
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Tuesday, May 11, 2010
| Normal Warm Up
5 X 1000m with 200m recovery between each
Normal Cool Down |
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Tuesday, May 04, 2010
| Normal warm-up
6 X 400m - 200m Recovery
6 X 200m - Across the infield recovery
Normal cool down |
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Tuesday, April 20, 2010
| 4 x 1200
400 Recovery
Same pace a 1000s two weeks ago. |
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Tuesday, October 27, 2009
| I will very late to tonight's track session. I will not be there until March, see you then. |
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Tuesday, October 20, 2009
| I'll go if we are going to have a few people there. |
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Tuesday, September 15, 2009
| 6:00 PM 2.5m Warm-Up
2x3200 at Half-Marathon Pace, 800m Recovery between each.
2.5m Cool Down |
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Tuesday, September 01, 2009
| 6:00 PM 2.5M Warm-Up
5X1000, - At 20k Race Pace - 200m recovery between each.
2.5M Cool Down
This workout is 8 miles. (3.1M Quality) |
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Tuesday, August 25, 2009
| 6:00 PM 2.5M Warm-Up
6X1600, - At 20k Race Pace - 400m recovery between each.
2.5M Cool Down
This workout is 12.5M (6M Quality) |
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Tuesday, August 11, 2009
| 6:00 PM 2.5M Warm-Up
8X1000, - At 20k Race Pace - 200m recovery between each.
2.5M Cool Down
This workout is 11M (5M Quality) |
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Tuesday, August 04, 2009
| 6:00 PM 2.5M Warm-Up
9X800, - At 10m Race Pace - 200m recovery between each.
2.5M Cool Down
This workout is 10.625M (4.5M Quality) |
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Tuesday, July 28, 2009
| 6:00 PM 2.5M Warm-Up
4X1600, - At 10m Race Pace - 400m recovery between each.
2.5M Cool Down
This workout is 10M (4M Quality) |
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Tuesday, July 21, 2009
| 6:00 PM 2.5M Warm-Up
4X1200, 1X800 - At 10m Race Pace - 400m recovery between each.
2.5M Cool Down
This workout is 9.75M (3.5M Quality) |
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Tuesday, July 14, 2009
| Warm-up
5 X 1000 (200m Recovery)
Cool down |
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Tuesday, July 07, 2009
| Short stuff is pretty much done for the year. Looking ahead now to Sea Legs 10m, NH 20k , Niantic Half ,and other fall races.
I'll suggest this:
6 X 800
2 X 200
200m recovery between each. |
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Tuesday, June 30, 2009
| 1 X 800
1 X 600
3 X 400
3 X 200
200m recovery between each.
|
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Tuesday, June 23, 2009
| 1 X 800
2 X 600
2 X 400
4 X 200
200m recovery between each. |
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Tuesday, June 16, 2009
| 3 X 800
3 X 400
4 X 200
200m recovery between each. |
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Tuesday, June 09, 2009
| 10 x 400m, 4 x 200m, 200m recovery between each. |
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Tuesday, June 02, 2009
| 1000, 2x800, 2x600, 2x400, 2x200. 200m recovery between each. |
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Tuesday, May 26, 2009
| I'm thinking 8x400, 8x200, 200 recovery. Start to get a little turnover with some shorter races coming.
Some people are meeting at 5:30 for an easy run.
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