Monday, January 16
Distance runners:
5-7 x 1000 down to 5K pace w/ 400 jog rest
Middle-distance runners:
10-12 x 400 with 200 jog + 30 seconds rest approaching Mile pace
Thursday, January 19
Distance runners:
3-5 miles of 800 on/offs
Jog 2:00-3:00
4-5 x 150 strides at end
Middlle-distance runners
4 x 1200 @5k pace with 400 rest
4 x 300 with 100 walk-jog rest
Monday, January 23
Distance runners:
9 x 700 @3K pace with 300 rest
Middle-distance runners:
10-12 x 300 @ Mile pace with 100 walk-jog + 30 seconds rest if needed
Thursday, January 26
All runners:
3-5 miles, 400 @3K, 800 at half-marthon float
Monday, January 30
Distance runners:
1 x 1200 @5K with 400 rest
3 x 800 @3K with 400 rest
4 x 400 @Mile with 200 rest
*Middle-distance runners:
*(Let active resting HR return to 120-25 BPM between reps)
1000 at sub-3K pace (walk a lap)
800 (mile pace) = (jog 100, walk 300)
600 (1K pace) = (jog 200, walk 200 rest)
400 (sub 800 pace) = (walk 200 rest)
200 (all out)
Thursday, February 2
All runners:
*20-35 minutes 5-speed tempo
*(All-comers meet racers 2 mile tempo + 4-6 x 200)
Monday, February 6
Distance runners:
5-6 x 1200 with 400 rest
Middle-distance runners:
5 x 400 with 400 rest (HARD)
5 x 200 with 200 rest (HARD)
Thursday, February 9
Distance runners:
3-5 mile tempo
Middle-distance runners:
5 x 800 @close to mile pace with 800 meters rest
Monday, February 12
Distance runners:
10 x 600 kickers with 200 + 30 seconds rest (400 @5K pace, last 200 @sub-3K pace)
Middle-distance runners:
1600 @ 10K pace
5 x 400 with = rest
4 x 300 with = rest
3 x 200 with = rest + 30 seconds extra
Thursday, February 15
All runners:
3-6 miles 800 on/offs
(All-comers racers do 8-10 x 200)
Monday, February 19
Distance runners:
7 x 800 with 400 rest
Middle-distance runners:
8 x 400 HARD with 400 rest
Thursday, February 22
Distance runners:
20-24 x 200 with 200 rest
Middle-distance runners:
14-16 x 200 with 200 rest
Monday, February 26
Distance runners:
2-mile timetrial, 4 x Le Conte
Middle-distance runners:
1-mile timetrial, 4 x Le Conte
Thursday, February 29 (Leap Year)
Distance runners:
3-5 miles 800 on/offs
Middle-distance runners:
3-4 miles 800 on/offs