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2024 in 2024
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Summary
Calendar
Workouts
Equipment
Courses
Personal Records
Reports
Training Plans
Courses
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Name ▲
Distance
Actions
"cool down"
1.5mi @ 5:55, 8*800m @ 2:48
1.5mi each of 2'/1', 1'/1', and 30"/30" on/off
1.5mi, 1mi, 2*.5mi @ 9:15, 5:58, 2:55s
1' on/off tune up
10 mi long @ 70% of 5k
10' @ 6:25
10' @ 6:25, 4*300m @ 60"
10' tempo @ 6:16 pace
10' tempo after track work
10’ tempo, some cool down
10*1' on/off, 6*30"/1' on/off
10*15' hill sprints; 4*20"/40" on/off
10*20"/40" on/off
10*20"/40" on/off @ 3k effort
10*60" on/off @ 10k
10*80m sprints
10*min hard fartlek
10*min hard fartlek (5:40s)
100m-200m ladder x2
11*60" on/off @ 5k effort
12*20"/40" @ 3k
12*200m @ 112-115% of 5k; 1'45" to 2' rest
12*300m on/off
1200m of 1600m time trial
13*300m @ 5k, 200m jog rest
13*400m @ 103% of 5k, 1' rest (3' after #7)
15' at 70% of 5k; 30' at 80% (96 - Baney)
15' low CS, 20' high CS
15*400m, 45" rest
16*200m, 200m jog rest (80"), avg 36.2
1600 with Joe and Heath
1k @ 3'
1mi wu, 2k @ 6:35, .5 ez, 2k @ 6:35, .5 ez, 1.5mi moderate
2 ez, 1 mi 15" strides, 2nd half CS
2-1-1-30-30
2-1-1-30-30, surge mile
2(2,3,4), 400 quick, 10' tempo after
2(3*150m) @ really fast' 90" / 5' rest
2(4*200m)
2(8*200m) ~38"
2*1k of 100m in/out
2*200m
2*200m quick, cool down
2*200m strides
2*2k, 4*1k w 60" rest on all
2*2mi @ Sub T
2*3', 4*2', 4*1' all off 1' float
2*3k at varied paces within interval
20' progression over the middle to 5'45"
200m in 34"
23' tempo
25' @ 70% of 5k, 20' @ 80%
2x(2x400) @ 102% + 10' progression @ 85-90% + 4x200 @105->108%
3' uptempo, 2*200m
3(1.5mi @ HM, 3' mod, 1k @ 10k), 4' float rest
3(100m, 200m, 300m), 1*400m
3(1200m, 2' r, 800m, 1' r) @ threshold
3(3,2,1) fartlek
3(4*200m) 40 > 38
3(400m, 300m, 200m) + 150m fast, jog next interval length rest
3(5*200m) @ 112% of 5k; 1' / 3' rest
3(5*300m); 1’ rest and 3’ between sets
3(5*400m) @ 102% 5k; 1'/3' rest
3(6x300) @ 102% of 5k (#4 of each set @110%), 1' / 3' rests
3*1.5mi @ 6:10, 400m @ 7:15 rest
3*10' @ 85% of 5k; 3' float rest
3*800m, 2*600m, 3*200m on/off
30' @
30' at 70% of 5k; 15' at 80% (Norf)
30' from low to upper CS
30' of 2min/30sec cycles (Main - 96 - Baney - Smith)
3k @ 5k pace
3k @ HM, 3' jog 5*400m @ 81, 3' jog, 2k @ HM, 4*200m @ 36
3mi progression to 5:50
4 mi @ marathon
4(4X200m) @ 110% of 5k, 1'/3' rest
4*1' on/off, surge mile
4*10' @ 82-87%, 3' float rest
4*100m strides, avg 14.9"
4*1200m; 400m jog rest
4*150m, 100j/50w rest
4*1k, 600m @ 90% w/ 90" rest; 4*200m alt 34/36
4*200 on track after hills
4*200m; 2*400m
4*400m w/ 200m jog, plus cool down
40" strides @ 5:30 pace on 3' cycles second half of run
45' at 70% of 5k (96 - Baney - Smith)
45' progression run
4k hard
4mi CS over middle
5:57 down Smith
5*150m
5*20"/40" on/off; 12*15" hill sprints
5*500m, 300m, 200m off 200m jog rest w/ 400m jog bw sets
5*6'/3' @ 6:05/7:20
5*7'/3' @ 6:15/7:00
5*strides
5k pace
5k pace #2
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