| 4/4/17 |
20x400m; 2-person relay teams |
|
| 4/11/17 |
Prefontaine alternating 200s (3 groups: 40-50, 50-60, 60-80; 12 laps max, stay on inside) |
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| 4/18/17 |
(200m, 200m, 800m)x4; 200m jog after 200, 400m jog after 800 |
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| 4/25/17 |
Paceline run: 3x1600m; 400m jog |
|
| 5/2/17 |
The Michigan (short): 1600m, 1200m, 800m, 400m; 800m tempo between intervals at half marathon pace on sidewalks |
|
| 5/9/17 |
10 x 400m; 200m jog |
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| 5/16/17 |
(800m, 400m tempo, 400m, 400m jog)x5 |
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| 5/23/17 |
8x400m; 60s rest (first 3-4 @ mile race pace, then see how long can hold that pace) |
|
| 5/30/17 |
3x800m tempo, 1600m acceleration run (run each 400 5s faster; last 400 at interval pace) |
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| 6/6/17 |
6x800m; 400m rest |
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| 6/13/17 |
AATC Summer Mile |
|
| 6/20/17 |
Gallup 6x800m; 400m jog |
meet at wooden bridge in Gallup Park |
| 6/27/17 |
Gallup kilos: 6x4min, 1 min rest |
meet at wooden bridge in Gallup Park |
| 7/4/17 |
Nichols Arboretum prairie intervals: 4 x 0.66 mile; 0.30 mile jog |
meet at wooden bridge in Gallup Park |
| 7/11/17 |
Nichols Arboretum prairie intervals: 3 x 1 mile; 3 min jog along river |
meet at wooden bridge in Gallup Park |
| 7/18/17 |
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 |
| 7/25/17 |
Hills in Nichols Arboretum: short hill sprints (8x) |
meet at wooden bridge in Gallup Park |
| 8/1/17 |
2x800m, 2x600m, 5x400m; 400m jog after 800 and 600, 200m jog after 400 |
|
| 8/8/17 |
1600m (400m jog), 2x800m (400m jog), 4x400m (200m jog) |
|
| 8/15/17 |
5x800m; 800m between intervals at half marathon pace on sidewalks |
|
| 8/22/17 |
Time intervals: 4m/4m jog, 3/3, 2/2, 1/1, 30s/30s, 1/1, 2/2, 3/3, 4/4 |
|
| 8/29/17 |
Acceleration runs [30-20-10 (moderate, fast, sprint)x4, walk 1 min]x4 |
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| 9/5/17 |
15x200m; 200m jog |
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| 9/12/17 |
12x300m; 200m jog |
|
| 9/19/17 |
8x600m; 400m jog |
|
| 9/26/17 |
5x1000m; 400m jog |
|
| 10/3/17 |
3x1600m; 400m jog |
|
| 10/10/17 |
4x200m, 2x400m, 800m, 2x400m, 4x200m; 400m jog after 800, 200m jog after others |
|
| 10/17/17 |
800m, 1200m, 1600m, 1200m, 800m; 400m jog |
|
| 10/24/17 |
1200m, 800m, 400m, 400m, 800m, 1200m; 400m jog after 1200 and 800, 200m jog after 400 |
|
| 10/31/17 |
Paceline run: 4x1200m; 400m jog |
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