Training

Thursday, May 24 – Tempo

admin — Thu, 17 May 2012 15:34:01 +0000

Distance:

4-5 miles 800 on/offs

Middle-distance:

5 x 1000 with 400 rest

Short middle-distance:

5 x 600 with 400 rest

Monday, May 21 – Intervals

admin — Mon, 14 May 2012 15:33:15 +0000

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)

Thursday, May 17 – Tempo

admin — Thu, 10 May 2012 15:32:54 +0000

Distance:

4-5 mile Tempo

Middle-distance:

3-4 mile tempo

Short middle-distance:

20:00 tempo

Monday, May 14 – Intervals

admin — Mon, 07 May 2012 15:32:20 +0000

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

Saturday, May 12 – Race

admin — Sat, 05 May 2012 15:31:45 +0000

Portola Valley 5K (PAUSATF short distance road racing series).

Friday, May 11 – Race

admin — Fri, 04 May 2012 15:31:09 +0000

CSU-Stanislaus Twilight Qualifier. There’s a 10,000m!!!

Thursday, May 10 – Tempo

admin — Thu, 03 May 2012 15:31:07 +0000

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

Monday, May 7 – Intervals

admin — Mon, 30 Apr 2012 15:30:11 +0000

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

Saturday, May 5 – Race

admin — Sat, 28 Apr 2012 15:29:16 +0000

Sac State Open.

Thursday, May 3 – Tempo

admin — Thu, 26 Apr 2012 15:28:25 +0000

Distance:

5-speed workout

Middle-distance:

5 x 1000 with 400 rest

Short middle-distance:

5 x 600 with 400 rest