Tuesday Drills 2008
| 8/19/2008 | Speed: Long Ladder: 800m, 1200m, 1600m,
1200m, 800m, 400m (3 min rest after 800 & 1200, 6 min after
1600m - beginners skip 1600m) Marathoners: Same as last week |
| 8/12/2008 | Speed: 4-6 800m 3 min rest Marathoners: 4 mile repeats, rest 2 min in between |
| 8/5/2008 | 400m rest 90 sec (repeat 8-12 times) |
| 7/29/2008 | 800m, 800m, 400m, 400m (at 5k race pace) 800m, 400m, 400m, 800m (rest 3 min after 800m, 90 sec after 400m, 5 min after the fist set) |
| 7/22/2008 | 150m run, 50m jog, 3 miles total workout |
| 7/15/2008 | 3.5 laps rest 2 min, 200m 85% effort, rest 4 min 2.5 laps rest 2 min, 200m rest 4 min 1.5 laps rest 2 min, 200m rest 4 min 400m rest 1 min, 400m |
| 7/8/2008 | 884s - 800m rest 3min, 800m rest 3 min, 400m rest 5 min repeat 2 or 3 times |
| 7/1/2008 | Quarters 8-12 at 5K pace |
| 6/24/2008 | Same as last week |
| 6/17/2008 | 1000m in between 5/10K pace, rest 3 min. Repeat 3-5 times |
| 6/10/2008 | Same as last week |
| 6/3/2008 | Ladder: (2 844's) 800 rest 3 min, 400 rest 90
sec, 400 rest 5 min and repeat Track Drill: Float Sting 3 - 300/100 rest 5 min, 2 - 200,200 rest 1 - 300,300 |
| 5/27/2008 | Ladder: Same as last week. or Track Drill: Float Sting |
| 5/20/2008 | Ladder: 800m rest 3 min, 1200m rest 3 min, 1600m
rest 6 min, 1200m rest 3 min 800m rest 3 min 400m or Track Drill: 6x300m, striders |
| 5/13/2008 | Same drill as last week or: Alternate Track Drill: 6x300m 1 min rest in between each 300m, then striders |
| 5/6/2008 | 1000m at 10K pace, 200m walk/slow jog (5 sets) |
| 4/29/2008 | 600m at 10K rest 1 min, 200m at "fast 5K" rest 2 min (not 3) (repeat 4-6 times) |
| 4/22/2008 | Ladder Down: (10K pace) 1200m rest 4.5 min 1200m rest
4.5 min (5K pace) 800m rest 3 min, 800m rest 3 min (Mile pace) 400m rest 90 sec, 400m |
| 4/15/2008 | Ladder: 10K pace: 400m, 800m, 1200m (5K pace) 1200m,
800m, 400m rest 90 sec between 400m, 3min between 800m, 4.5 min between 1200m |
| 4/8/2008 | 600m at 5K pace, rest 1 min, 200m "hot" Rest 3 min (repeat 3-5 times) |
| 4/1/2008 | Set 1: 1 mile 5 min rest Set 2: 800m, rest 3 min, 800m rest 5 min Set 3: 800m, rest 3 min, 400m rest 90 sec, 400m |
| 3/18/2008 | 1200m rest 3 min 400m rest 3 min 800m rest 3 min, 400m rest 90 sec, 400m rest 3 min 400m rest 90 sec, 400m rest 90 sec, 200m rest 90 sec, 200m rest 90 sec, 200m rest 90 sec 200m rest 90sec |
| 1/15/2008 | Speed: 5x800, 3 min rest Marathoners: Same as last week |
| 1/8/2008 | Speed: 150m 5K pace, 50m recover, continuous running 8-12
laps. Marathoners: Mile Repeats at your current level. |