Distance Workouts 3/16 – 3/22 Click here for printable version: Distance Workouts 3-16
|Monday||15 minute warm-up.
3 sets of 200m, 400m, 200m, 200m with 2 minutes rest between intervals and 6 minutes between sets. (JV, new runners do 2 sets). Intervals are run between 800 and 1600m race pace.
15 minute warm-down.
|Tuesday||50 minutes maintenance run. (40 minutes JV)|
|Wednesday||15 minute warm-up
1600m, 1200m, 800m at 5K race pace. 4 minutes rest between intervals
15 minute warm-down
|Thursday||50 minutes maintenance run. (40 minutes JV)|
|Friday||15 minutes maintenance, 15 minutes tempo, 15 minutes maintenance
(15 minutes for JV)
|Saturday||80 minute run (60 minutes JV)|
- Since you may not have access to a track, you may need to run these intervals as a fartlek, or you may set up your own course on a trail or field and run for an equivalent amount of time or estimate the distance. For instance, if a 200m sprint normally takes you 40 seconds, simply sprint 40 seconds on a trail, road or field.