DATE |
DESCRIPTION |
COMMENT |
4/3/18 |
10x400m; 200m jog |
|
4/10/18 |
6x800m; 400m jog |
|
4/17/18 |
3x800m tempo, 400m jog, 1600m acceleration run (run each 400m 5s faster; last 400 at interval pace) |
|
4/24/18 |
3x1600m; 400m jog |
|
5/1/18 |
The Michigan (short): 1600m, 1200m, 800m, 400m; 800m tempo between intervals at half marathon pace on sidewalks |
|
5/8/18 |
(800m, 400m tempo, 400m; 400m jog)x4 |
|
5/15/18 |
(200m, 400m, 600m; 200m jog)x4 |
|
5/22/18 |
12x300m; 100m rest |
|
5/29/18 |
20x400m; 2-person relay teams |
|
6/5/18 |
6x800m; 400m rest |
|
6/12/18 |
AATC Summer Mile |
|
6/19/18 |
Gallup alternating 400m (12x fast) – 1 mile each way |
meet at wooden bridge in Gallup Park |
6/26/18 |
Gallup 4x1200m, 400m jog |
meet at wooden bridge in Gallup Park |
7/3/18 |
Nichols Arboretum prairie intervals: 4 x 0.66 mile; 0.30 mile jog |
meet at wooden bridge in Gallup Park |
7/10/18 |
Nichols Arboretum prairie intervals: 16 x 0.30 mile; 2-person relay teams |
meet at wooden bridge in Gallup Park |
7/17/18 |
Hills in Nichols Arboretum: up hard (wide 0.6 mi, 167’ climb), down slow (narrow 0.7 mi) (3X) |
meet at wooden bridge in Gallup Park |
7/24/18 |
Hills in Nichols Arboretum: up hard (wide 0.3 mi), down slow (6X) |
meet at wooden bridge in Gallup Park |
7/31/18 |
5x1000m; 400m jog |
|
8/7/18 |
Paceline run: 4x1200m; 400m jog |
|
8/14/18 |
Handicap 400’s (3-minute start clock, 10x) |
|
8/21/18 |
5x800m; 800m between intervals at half marathon pace on sidewalks |
|
8/28/18 |
15x200m; 200m jog |
|
9/4/18 |
(800m, 400m jog, then wait for partner)x6 |
|
9/11/18 |
1600m (400m jog), 2x800m (400m jog), 4x400m (200m jog) |
|
9/18/18 |
2x800m, 2x600m, 5x400m; 400m jog after 800 and 600, 200m jog after 400 |
|
9/25/18 |
Time intervals: 30s/30s, 1/1, 2/2, 3/3, 4/4, 3/3, 2/2, 1/1, 30s/30s |
|
10/2/18 |
4x200m, 2x400m, 800m, 2x400m, 4x200m; 400m jog after 800, 200m jog after others |
|
10/9/18 |
800m, 1200m, 1600m, 1200m, 800m; 400m jog |
|
10/16/18 |
1200m, 800m, 400m, 400m, 800m, 1200m; 400m jog after 1200 and 800, 200m jog after 400 |
|
10/23/18 |
(800m tempo, 400m at mile pace, 200m all out)x3 |
|
10/30/18 |
Time intervals: 5x400min fast, 1 min jog |