Tuesday Drills
| 10/31/06 | Happy Halloween |
| 10/24/06 | 5-8 400s, 90 sec rest Mile repeats 5 sets, 2 min rest |
| 10/17/06 | 3-5 1000m 75-80% effort or... Mile repeats 4 sets, 2 min rest |
| 10/10/06 | 3-5 1000m 75-80% effort or... Mile repeats 4 sets, 2 min rest |
| 10/3/06 | Continuous Running 250m hard, 150 easy (10-15 sets) |
| 9/26/06 | 800m rest 3 min, 400m, rest 90 sec, 400m rest 5 min (2-3 sets) |
| 9/19/06 | (2 min rest intervals) 1000m hard, 800m hard, 600m, 400m, 200m |
| 9/5/06 | (F)loat/(S)ting: Set 1: 300m F, 100m S 3 times, 400 m
walk/slow jog recovery Set 2: 300m F, 300m S 300m F 300m S, 400 m walk/slow jog recovery Set 3: repeat Set 1 |
| 8/29/06 | 12 sets - 250 m quick, 50 m walk, 50 m drills, 50 m walk |
| 8/22/06 | 300m hard, 100m recover 3 times rest 5 min (do up to 3 sets) |
| 8/15/06 | Laps: 1-Easy,Med,Hard (repeat 4 times) |
| 7/18/06 | (up to) 6-800m with 3:00 rest |
| 7/11/06 | 5-800m with 2:30 rest |
| 7/4/06 | Happy 4th of July |
| 6/27/06 | 1200m 3 min rest, 800 m 2 min rest, 400 m 5 min rest (repeat the set) |
| 6/20/06 | 1 mile, 4 min rest, 2-8 400m 90 sec rest |
| 6/13/06 | 1200m 90 sec rest, 400 m 4 min rest - repeat 1 time (shorter distance-work the drill a little harder) |
| 6/6/06 | 300m hard,100m walk/jog 3 times (total 3 laps). Rest 5 min (1-3 sets) |
| 5/30/06 | 800m rest 3 min 3-5 sets. Workout #2: Rock&Roll marathoners: 4 400m easy, 90 sec rest. |
| 5/23/06 | 800m rest 3 min, 400m rest 90 sec, 400m rest 5 min (2-3 sets) |
| 5/16/06 | 6-10 400's, 90 sec rest |
| 5/9/06 | 800m, 1200m, 1600m, 1200m, 800m (3 min rest, 6 min after 1600m) |
| 5/2/06 | 6 400's almost full effort, 90% rest |
| 4/25/06 | 800m rest 3 min, 400m rest 90 sec, 400m rest 5 min then do 1 or 2 more sets. |
| 4/18/06 | 8-12 400s, 90 sec rest. Workout #2 Same as above only fewer sets at 5 sec faster per 400 |
| 4/11/06 | 800m rest 3 min, 400m rest 1.5 min, 400m rest 5 min 800m rest 3 min, 400m rest 1.5 min, 400m |
| 4/4/06 | Rain |
| 3/28/06 | Rain |
| 3/21/06 | Marathoners: 200 meters very easy then 200 meters at
a slightly faster pace but still easy and then repeat one time (800
meters total) then walk 200 meters and repeat with 3 more sets for 3200
meters of running 200 meters walking after every 800 meters. This
workout is just to stretch out the muscles. Everyone Else: 8-12 400s with 90 second intervals. |
| 3/14/06 | Marthoners: Same as last week but taper to 4 400s Everyone Else: 3-400's and then 3-200's @ very fast! with full recovery (8-10 minutes) between each effort |
| 3/7/06 | Marthoners: Same as last week but taper to 6 400's Everyone Else: 800, 600, 400 @ very fast! with full recovery (8-10 minutes) between each effort |
| 2/28/06 | Marthoners: Same as last week Everyone Else: 800, 400, 400 @ very fast! with full recovery (8-10 minutes) between each effort |
| 2/21/06 | Marthoners: Same as last week Half Milers: 4x600 hard w/full recovery (5 min). Accelerate through last 150m of each effort. Everyone Else: 5x800 w 3 min recovery at 5k Pace |
| 2/14/06 | Marathoners: Eight -400's about 15 seconds a
mile faster than the mile repeat pace with 90 second recovery. 5K Workout: 800, 1200, 1600, 1200, 800, 400 @5k-10k pace w/ 3 minute recovery between efforts and 6 minute recovery after 1600. Last 400 and 800 faster 400/800 Runners: 2 miles of 150m on (a little slower than 800 pace) and 50m jog. |
| 2/7/06 | INCREASE - Marathoners: TEN -1 mile repeats, 2 min
interval between. Other Workout: TEN-1000 meter repeats at 88% effort, 1 min interval: Click Here to view the table |
| 1/31/06 | Same as last week |
| 1/24/06 | INCREASE - Marathoners: NINE-1 mile repeats, 2 min
interval between. Other Workout: TEN-1000 meter repeats at 88% effort, 1 min interval: Click Here to view the table |
| 1/17/06 | Same as last week |
| 1/10/06 | INCREASE - Marathoners: EIGHT-1 mile repeats, 2 min
interval between. Other Workout: NINE-1000 meter repeats at 88% effort, 1 min interval: Click Here to view the table ?? Time to get in some distance and effort to work off that holiday food ?? |
| 1/3/06 | Same as last week |
| 12/27/05 | INCREASE - Marathoners: SEVEN-1 mile repeats, 2 min
interval between. Other Workout: EIGHT-1000 meter repeats at 88% effort, 1 min interval: Click Here to view the table |
| 12/20/05 | Same as last week |
| 12/13/05 | INCREASE - Marathoners: SIX-1 mile repeats, 2 min
interval between. Other Workout: SEVEN-1000 meter repeats at 88% effort, 1 min interval: Click Here to view the table |
| 12/6/05 | Same as last week |
| 11/29/05 | INCREASE - Marathoners: FIVE-1 mile repeats, 2 min
interval between. Other Workout: SIX-1000 meter repeats at 88% effort, 1 min interval: Click Here to view the table |
| 11/22/05 | Same as last week |
| 11/15/05 | BEGIN: 2 Workouts: Marathoners: FOUR-1 mile repeats, 2 min
interval between. Other Workout: FIVE-1000 meter repeats at 88% effort, 1 min interval: Click Here to view the table. |
| 11/08/05 | 5-6 800s, 3 min intervals |
| 11/01/05 | Laps 2-3-4-3-2-1 |
| 10/25/05 | 400s - 10-14, 90 sec intervals |