TrackWorkouts

This is called the Michigan, so named because it is a staple workout done by the University of Michigan. It is a little complicated.

1200 @ 10k pace

2-3 min jog rest to the start of a mostly grassy mile

1 Mile @ LT over hills and fields, this is by feel and should be comfortably uncomfortable you will return to the track

2-3 min jog rest

800 @ 5k pace

2-3 min jog rest

1 Mile @ LT (grassy)

2-3 min jog rest

400 @ as fast as you can

We’ll map out a reasonable loop for the mile @LT during our warm up.

(FYI there are other versions that start with a longer first interval 1600, 1200, 800, 400 etc)

We’ll do one of my favorite workouts

8-12×400 (break into 4 sets of 2-3) 200 rest between everything.

2-3@5k

2-3@5k -2-3 seconds

2-3@3k

2-3@3k – 2-3 seconds

It is going to be hot, ridiculously hot.

We’ll head for the shade of the woods, bring water, we’ll run a little slower.  When conditions are not ideal, we run to the level of the conditions not to a pace chart.

First 10 X 1 min on 1 min off fartleks (effort should be about 3k/mile effort)

Then

8-10 X 30-40 second hill repeats, full recovery between each (walking and jogging down the hill may be enough, but if you need more rest take it)

Shorter intervals with longer rest hopefully will make the heat somewhat more bearable. If the heat is too much, call it, don’t be a hero.