Distance:
4-5 miles 800 on/offs
Middle-distance:
5 x 1000 with 400 rest
Short middle-distance:
5 x 600 with 400 rest
Distance:
“M” ladder workout
400 (60 seconds rest) + 800-1200-800-1200-800-400 (all w/ 400 jog rest)
Middle-distance:
5 x 400 @ Mile or better pace
5 x 200 (FAST) with 2:00 recovery
Short middle-distance:
200-300-500-400-300-200 (With 2.5 x time rest)
Distance:
4-5 mile Tempo
Middle-distance:
3-4 mile tempo
Short middle-distance:
20:00 tempo
Distance:
6 x 1000 with 400 rest
Middle-distance:
11 x 300 with 100 walk-jog rest
Short middle-distance:
4 x 300 with 100 walk rest
4 x 200 with 200 jog rest
Portola Valley 5K (PAUSATF short distance road racing series).
CSU-Stanislaus Twilight Qualifier. There’s a 10,000m!!!
Distance:
3-4 x 2K with 400 jog
Middle-distance:
4-5 x 1200 with 400 jog
Short middle-distance:
10 x 400 with 200 jog
Distance:
3 x 1200 @5K pace (400 jog)
5 x 400 @3K pace (200 jog)
*Jog 400 after 5th 400
3 x 200 with 200 jog
Middle-distance:
4 x 500 @Mile pace (300 slow-jog)
4 x 300 @800 pace (300 slow jog)
Short middle-distance:
1 x 1200 @ tempo pace
6 x 200 with 200 slow jog
6 x 100 with 2:00+ rest
Distance:
5-speed workout
Middle-distance:
5 x 1000 with 400 rest
Short middle-distance:
5 x 600 with 400 rest