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Track Workouts
Next Track Session is Tuesday, April 22, 2014 at 6:00 PM

A suggested workout is posted here by Sunday night at 6pm.
Athletes are of course free to modify the workout based on their current fitness level and season goals.
Please feel free to email a more expericenced member if you have questions regarding workout volume, intensity or pacing.
A pace chart is available by clicking here.
Workout DateWorkout
Tuesday, August 27, 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, August 20, 2013 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, August 13, 2013 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, August 06, 2013 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, July 30, 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, July 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, July 16, 2013 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, July 09, 2013 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 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
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 25, 2013 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, June 18, 2013 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, June 11, 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, June 04, 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, May 28, 2013 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, 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).

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).

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).

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).

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).

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).

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).

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).

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).

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).

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).

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).

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).

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
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).

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).

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).

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).

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).

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).

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."

Tuesday, March 22, 2011 Regular warm-up

3 X 1200 meters
400 meters recovery between each

Short cool down

Tuesday, March 15, 2011 Short warm-up

4 X 800 meters
400 meters recovery between each

Short cool down

Tuesday, November 02, 2010 5 Mile Run
Tuesday, October 26, 2010 Warm-Up
8 Minutes @ Half-Marathon Pace
8 Minutes @ 10k Pace
4 Minutes @ 5k Pace
Cool Down
Tuesday, October 19, 2010
Tuesday, October 12, 2010 Warm-up
10 minutes hard running
2 minutes easy
10 minutes hard running
2 Minutes Easy
Cool Down
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
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
Tuesday, September 21, 2010 Warm-Up
3200 meters at half-marathon pace
1600 meters at 10K pace
800 at 5k pace
Cool Down
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
Tuesday, September 07, 2010 5 mile recovery run
Tuesday, August 31, 2010 Warm-Up
10 Minutes @ Goal 20k Pace
2 Minutes Recovery
5 Mintues @ Goal 20k Pace
2 Minutes Recovery
Cool Down
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.)
Tuesday, August 17, 2010 Warm-Up
2000m - 400m Recovery
1600m - 400m Recovery
1200m - 400m Recovery
 800m  - 400m Recovery
 400m  - 400m Recovery
Cool Down
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
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
Tuesday, July 27, 2010 Warm-Up
6 x 1000m, 200m recovery
Cool Down
Tuesday, July 20, 2010 Warm-Up
1600m with 400m recovery, 1600m with 400m recovery, 1200m with 400m recovery, 1200m with 400m recovery,
Cool Down
Tuesday, July 13, 2010 Warm-Up
7 X 800m, 200m Recovery
Cool Down
Tuesday, July 06, 2010 Warm-up            
14x400m, with 100m recovery
Cool Down
Tuesday, June 22, 2010 Warm-Up
5 X 1000m, 200m Recovery between each
Cool Down
Tuesday, June 15, 2010 Warm-Up
1600m - 400m Recovery
1200m - 400m Recovery
800m - 400m Recovery
400m - 200m Recovery
400m - 200m Recovery
Cool Down
Tuesday, June 08, 2010 Warm-Up
12 x 400m, 200m recovery between each
Cool Down
Tuesday, June 01, 2010 Normal warm up
5 X 4 minutes with one minute recovery
Normal cool down
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
Tuesday, May 18, 2010 Normal Warm Up
3 X 1600m, with 400m Recovery
Normal Cool Down
Tuesday, May 11, 2010 Normal Warm Up
5 X 1000m with 200m recovery between each
Normal Cool Down
Tuesday, May 04, 2010 Normal warm-up
6 X 400m - 200m Recovery
6 X 200m - Across the infield recovery
Normal cool down
Tuesday, April 20, 2010 4 x 1200
400 Recovery
Same pace a 1000s two weeks ago.
Tuesday, October 27, 2009 I will very late to tonight's track session.  I will not be there until March, see you then.
Tuesday, October 20, 2009 I'll go if we are going to have a few people there.
Tuesday, September 15, 2009
  • 6:00 PM 2.5m Warm-Up
  • 2x3200 at Half-Marathon Pace, 800m Recovery between each.
  • 2.5m Cool Down
  • 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)
    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)
    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)
    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)
    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)
    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)
    Tuesday, July 14, 2009 Warm-up
    5 X 1000 (200m Recovery)
    Cool down
    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.
    Tuesday, June 30, 2009 1 X 800

    1 X 600

    3 X 400

    3 X 200

    200m recovery between each.

    Tuesday, June 23, 2009 1 X 800

    2 X 600

    2 X 400

    4 X 200

    200m recovery between each.
    Tuesday, June 16, 2009 3 X 800

    3 X 400

    4 X 200

    200m recovery between each.
    Tuesday, June 09, 2009 10 x 400m, 4 x 200m, 200m recovery between each.
    Tuesday, June 02, 2009 1000, 2x800, 2x600, 2x400, 2x200. 200m recovery between each.
    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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