Distance Workouts for the week of 3/30

Click here for PDF of this week’s distance workouts: Distance Workouts 3-30 

Distance Workouts 3/30 – 4/5


15 minute warm-up.
2 sets of 200m, 400m, 600m, 400m, 200m with 2 minutes rest between intervals and 6 minutes between sets. Intervals are run at 1600m race pace.
15 minute warm-down.


50 minutes maintenance run. (40 minutes JV)


15 minute warm-up
2 x 1600m 5K race pace. 6 minutes rest after each 1600m. Varsity finish with 6 x 200m sprint with full recovery (whatever you need to sprint the next 200m).
15 minute warm-down


50 minutes maintenance run. (40 minutes JV)


15 minutes maintenance, 15 minutes tempo, 15 minutes maintenance (15 minutes for JV)


80 minute run



  • ●  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.
  • ●  Hang in there! We know it is hard to stay motivated with no races in the immediate horizon. Hopefully these workouts give you a taste of something normal from our pre-shelter-in-place lives. We miss you.