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 … Continue reading →

Sac State Open.

Distance: 5-speed workout Middle-distance: 5 x 1000 with 400 rest Short middle-distance: 5 x 600 with 400 rest