Tuesday Drills 2007
| 12/18/07 | Holiday Lights Run |
| 12/11/07 | Speed/Marathoners: Same as last week |
| 12/4/07 | Speed: 4-6 800m 3 min rest intervals Marathoners: 8 one mile repeats |
| 11/27/07 | Speed: 844s, 800m rest 3 min, 800m rest 3 min, 400m rest 5
min. Repeat 2-3 sets Marathoners: 8 one mile repeats - 2 min rest |
| 11/14/07 | Speed: 600m then 200m easy jog and 1 min recovery - 5 sets Marathoners: 6 one mile repeats - 2 min rest |
| 10/30/07 | Speed Workout: 5-800m 3 min rest and optional after that
4-200m 1 min rest Marathoners: 5 one mile repeats 2 min rest in between |
| 10/23/07 | Cancelled due to fires and bad air quality. See www.aqmd.gov |
| 10/16/07 | Speed Workout: 4-800m 3 min rest interval then 4 200m rest
30-60 sec intervals Marathoners: 5 one mile repeats |
| 10/9/07 | Speed Workout: 800m rest 3 min, 1200m rest 3 min, 1600 m
rest 6 min, 1200m rest 3 min, 800m rest 3min, 400m Run the last 800
& 400 Hard Marathoners: same as last week |
| 10/2/07 | Speed Workout: 8 to 12 quarters 90 sec rest Marathoners: 4 one mile repeats at even pace no kick at the end, 2 min rest in between. |
| 9/25/07 | 3-5 800m, 3 min rest after each except the last 800, jog 1
lap after the last 800 then 4 200m hard with 1 min rest in between |
| 9/18/07 | Downward Ladder: 1 mile, 5 min rest 800m rest 3 min and repeat and rest 3 min (not 5) 400m rest 90 sec (repeat 3 more times) |
| 9/11/07 | Same workout as last week |
| 9/4/07 | Set 1: 800m, 800m, 400m rest 5 min Set 2: 800m, 400m, 400m rest 5 min Set 3: 1200m, 400m (3 min rest after the 800m and after the 1200m, 90 sec rest after 400m) |
| 8/28/07 | 8-12 400m, 90 second rest 5k race pace - push the last 2-3. |
| 8/21/07 | 1200m 4 min rest, 800m 3 min rest, 400m 5 min rest and repeat the set. |
| 8/14/07 | Downward ladder 4 laps, 3 laps, 2 laps, 1 lap (rest 4 min, 3 min, 2 min) |
| 8/7/07 | 5 800m slightly faster than 5K pace - finishing the last two 800's strong. 3 min rest between sets. |
| 7/31/07 | Track Closed - Do your own workout. Some of us went to The Landing - 3.6 miles(click here). Others went a little further to Triunfo. |
| 7/24/07 | 2 or 3 sets 844, 88, 844 (rest 5 min in between slightly
faster than 5k pace) Set 1: 800m, rest 3 min, 400m rest 90 sec, 400m rest 5 min Set 2: 800m rest 3 min, 800m rest 5 min, Set 3: (optional) repeat set 1 |
| 7/17/07 | 400m - 8 to 12 depending on your fitness level. 90 second rest intervals. |
| 7/10/07 | Float - Sting: (float at 10K pace) Set 1: 3 laps Continuous Running : Float 300m Sting 100m Rest 5 min (after 3 laps) Set 2: Float 300 Sting 300 Rest 4 min, Float 400 Sting 200 Rest 4 min, Float 500 Rest 100 Rest 5 min Set 3: (optional) Repeat Set 1 |
| 6/26/07 | At 5K Race Pace (except the last 800 & 400): Ladder as
follows: 800m Rest 3 min, 1200m Rest 3 min (not 4.5 min), 1600m Rest 5 min, 1200m Rest 3 min 800m HOT Rest 3 min, 400m HOT |
| 6/19/07 | 800m, rest 3 min, 400m rest 90 sec, 400m (2-3 sets, rest 5 min between sets) |
| 6/12/07 | 800m, rest 3 min, 800m, rest 3 min, 1200 rest 4.5 min, 800m rest 3min, 1 to 3 400m rest 90 sec in between each |
| 6/5/07 | 8-12 quarters, 90 seconds rest |
| 5/29/07 | First Set: 4 laps continuous running as follows: (faster than 5k pace) 350m, 50m slow jog recovery then 300m,100m recovery then 250m, 150m recovery then 200m, 200m recovery. Rest 5 minutes or 2 lap easy recovery. Repeat Set 1. Time each set (your mile time). |
| 5/22/07 | 1600m rest 4 min, 800m rest 3 min, 400m rest 90 sec, 400m rest 5 min, 800m rest 3 min, 400m rest 90 sec, 400m |
| 5/15/07 | 4-6 sets 800m, 3 min rest |
| 5/8/07 | Downward Ladder: 1600m, 4 min rest, 1200m 4 min rest, 800m 3 min rest, 400m 90 sec rest, 400m |
| 5/1/07 | 3-5 Sets of 600m at 5K race pace, 1 min rest and then 200m hard. 3 min rest between sets |
| 4/24/07 | 4 800s 3 min rest for each then 4 200s 90 sec rest each. |
| 4/17/07 | Ladder Down. 1 mile, rest 5 min, 1200m, rest 4 min, 800m rest 3 min, 3 sets 400m with 90 sec rest |
| 4/3/07 | 3-5 sets of 600m then 30 sec rest then 200 m hard then 3 minute rest. |
| 3/28/07 | 2 Sets Continuous Running 50m easy, 150 m hard for 6 laps each set, 4 laps if less fit for each set |
| 3/14/07 | 4-6 600s last 200m negative split. Walk or slow 200m recovery. |
| 2/13/07 | 800,800,400,400 (rest 3 min after 800, 90 sec after 400, 5
min after set) do 2 sets Marathoners: 4 sets 400 |
| 2/6/07 | 10 Quarters - 1 minute intervals |