TrackWorkouts

4-7 x (600m @ 10K, 400m @ 5K, 200m @ 3K); w/ 100 jog within sets and 400 jog btw sets

Roughly, 8% weekly mileage: 3-4 <30mpw 4-5=40mpw, 5-6=50mpw, 6-7=60mpw

12-16 X 200 @ 3k – mile

Split them in two, do half at 3k pace, half at mile pace.  I know everyone is capable of running these much faster than this.  Use this to focus on good quality running form.

Most of us raced last night, and it is okay to do quality days back to back on occasion, but they should be dissimilar types of workouts, last night was 5k type effort and tonight will be mile.

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)

Summary (2 min easy walk jog between each)

1600 @ 10K -Start here if you want a challenge and are running at least 45 miles a week

1 mile @ LT (grass)

1200 @ 10K – everyone else start here

1 mile @ LT (grass)

800 @ 5k

1 mile @ LT (grass)

400 @ all out

400, 600, 800, 1200, 800, 600, 400

400, 600 @5k

800, 1200 @10k

200 rest between everything.

It is hot tonight so this is intentionally somewhat easier than we would do if conditions were ideal.

4X800 @ 10k

4X400 @ 5k

200 rest between everything