All workouts begin at Roosevelt High School

Wednesday, June 21, 2017

Workout is 2 X 14 minute tempo runs, with a 3 minute rest, then jog for 12 minutes, and finish with 6 X 150m strides at 80% effort, with 60 second recovery.
Group Number Tempo pace
Group 1 5:18-20
Group 1A 5:28-30
Group 2 5:45-47
Group 2A 5:56-58
Group 3 6:10-12
Group 3A 6:16-18
Group 4 6:42-44
Group 4A 6:50-52
Group 5 7:01-03
Group 5A 7:18-20
Group 6 7:33-35

Wednesday, June 14, 2017

A lot of you have raced this past two weeks, so we are running a tad slower than usual. The workout is a long fartlek run, abbreviated 2:1, 2:1, 2:1, 4:2, 4:2, 4:2, 2:1, 2:1, 2:1, where the # to the left of the colon is hard tempo pace, the # to the right, easy recovery. If your group is breaking up, jog back toward any stragglers during your easy recovery.
Group Number Fartlek paces (2 min, 4 min)
Group 1 4:50-52/5:02-04
Group 1A 5:01-03/5:12-14
Group 2 5:14-16/5:26-28
Group 2A 5:22-24/5:40-42
Group 3 5:36-38/5:52-54
Group 3A 5:48-50/6:02-04
Group 4 6:12-14/6:25-27
Group 4A 6:26-28/6:36-38
Group 5 6:32-34/6:45-47
Group 5A 6:48-50/7:05-07
Group 6 7:06-08/7:20-22

June 7th, 2017

The workout is 2-3 x 1600m, with 2.5 minutes recovery. For group 1,
this is about 3K race pace. For other groups, ~5K race pace.

Group Number 1st mile 2nd, 3rd miles
Group 1 4:36-38 4:34-36
Group 1A 5:05-07 5:02-04
Group 2 5:13-15 5:11-12
Group 2A 5:19-20 5:17-18
Group 3 5:39-41 5:37-39
Group 3A 5:49-51 5:47-48
Group 4 6:24-26 6:22-24
Group 4A 6:30-32 6:28-30
Group 5 6:36-38 6:34-36
Group 5A 6:50-52 6:48-50
Group 6 7:08-10 7:05-08

Wednesday, May 31, 2017

Note: Group 1 will run 3 X 1000m on 2 minutes rest in 2:57-59, 2:54-56 and 2:51-53.
All others will run two 12 minute tempo runs, then
jog for 12 minutes and finish with 6 X 200m on 2 minutes rest.

Group Number Tempo Pace 200m Pace
Group 1 as above
Group 1A 5:26-30 32-33
Group 2 5:42-44 33.5-34
Group 2A 5:56-59 36.5-37
Group 3 6:12-14 38-39
Group 3A 6:22-25 39-40
Group 4 6:48-52 42
Group 4A 7:04-08 43
Group 5 7:15-18 44
Group 5A 7:22-25 45.5-46
Group 6 7:40-45 46-47

Wednesday, May 24th, 2017

Combo Workout. 20 minute tempo run, run in the Roosevelt
area, then 10-12 minute jog recovery, then 6 X 45 second hills
in Ravenna Park, with 2 minutes recovery.

Group Number Tempo Pace 400m pace
Group 1 5:12-14 77
Group 1A 5:26-28 81.5
Group 2 5:40-42 85
Group 2A 5:55-57 88.7
Group 3 6:11-13 92.7
Group 3A 6:21-23 95+
Group 4 6:46-48 101+
Group 4A 7:02-04 105.5
Group 5 7:16-18 109
Group 5A 7:24-26 111
Group 6 7:45-48 116

Wednesday, May 17, 2017

This week's workout is a 4 mile cutdown run, first 3 miles close
to anaerobic threshold pace, then picking it up to 8K race
pace (in preparation for Beat the Bridge 8K champs.)

Group Number 1st 3 miles 4th mile Total time
Group 1 5:12-14 4:56-58 20:32-36
Group 1A 5:22-24 5:08-12 21:14-18
Group 2 5:30-32 5:16-18 21:46-50
Group 2A 5:45-47 5:33-35 22:48-52
Group 3 5:58-6:00 5:45-48 23:39-44
Group 3A 6:12-14 6:00-02 24:36-40
Group 4 6:44-46 6:32-34 26:44-48
Group 4A 6:50-52 6:40-42 27:10-15
Group 5 6:56-58 6:45-47 27:33-38
Group 5A 7:10-12 7:00-02 28:30-35
Group 6 7:30-32 7:20-22 29:50-55

May 10, 2017

The workout is 10 x 400m, running them "slow", "fast", where
the "slow" means, relaxed, unforced effort. Recovery is 2 minutes.


Group Number Slow Fast
Group 1 67.5 64.5
Group 1A 70 67
Group 2 72 69
Group 2A 77.5 74.5
Group 3 80 77
Group 3A 82.5 79.5
Group 4 86 83
Group 4A 89.5 86.5
Group 5 93 90
Group 5A 95.5 92.5
Group 6 97 94

Saturday, May 6 2017

Workout is a combo workout, tempo plus hills. Run an evenly paced 5 mile tempo run, then jog for 12-15 minutes, then run West for 6 X 1 minute up 50th St Hill, corner of 50th St. and Stone Way. Effort should be a hard glide, not super hard. Take 2 minutes rest between hills.
Group Number Tempo pace
Group 1 5:16-18
Group 1A 5:30-32
Group 2 5:40-42
Group 2A 5:54-56
Group 3 6:14-16
Group 3A 6:28-30
Group 4 6:52-54
Group 4A 7:00-04
Group 5 7:10-12
Group 5A 7:35-38
Group 6 7:48-52

May 10, 2017

The workout is 10 x 400m, running them "slow", "fast", where
the "slow" means, relaxed, unforced effort. Recovery is 2 minutes.


Group Number Slow Fast
Group 1 67.5 64.5
Group 1A 70 67
Group 2 72 69
Group 2A 77.5 74.5
Group 3 80 77
Group 3A 82.5 79.5
Group 4 86 83
Group 4A 89.5 86.5
Group 5 93 90
Group 5A 95.5 92.5
Group 6 97 94

Saturday, May 6 2017

Workout is a combo workout, tempo plus hills. Run an evenly paced 5 mile tempo run, then jog for 12-15 minutes, then run West for 6 X 1 minute up 50th St Hill, corner of 50th St. and Stone Way. Effort should be a hard glide, not super hard. Take 2 minutes rest between hills.
Group Number Tempo pace
Group 1 5:16-18
Group 1A 5:30-32
Group 2 5:40-42
Group 2A 5:54-56
Group 3 6:14-16
Group 3A 6:28-30
Group 4 6:52-54
Group 4A 7:00-04
Group 5 7:10-12
Group 5A 7:35-38
Group 6 7:48-52

Wednesday, May 3rd, 2017

Workout is a combo workout of a 15 minute tempo run at anaerobic threshold pace, followed by 12-15 minutes of easy jogging, then 8 X 45 second hills up the West Ravenna hill, with a 1:45 recovery.
Group Number Tempo pace
Group 1 5:08-10
Group 1A 5:21-23
Group 2 5:35-37
Group 2A 5:50-52
Group 3 6:06-08
Group 3A 6:16-18
Group 4 6:42-44
Group 4A 7:00-04
Group 5 7:10-13
Group 5A 7:28-30
Group 6 7:42-44

April 26, 2017

The workout is 7-8 x 1000m, the first 5-6 at slower paces,
the last two at faster paces (right column.) Recovery is 90 seconds.


Group Number First 5-6 400s Last 2 400s
Group 1 3:01-02 2:56-58
Group 1A 3:12-14 3:07-09
Group 2 3:17-19 3:14-16
Group 2A 3:26-28 3:22-24
Group 3 3:36-38 3:32-34
Group 3A 3:43-44 3:38-40
Group 4 3:52-53 3:47-49
Group 4A 3:59-4:01 3:55-56
Group 5 4:07-09 4:02-04
Group 5A 4:19-21 4:14-16
Group 6 4:28-30 4:24-28

Wednesday, April 19, 2017

4 X 1 mile progression workout, faster each mile. Final pace is
close to 5K race pace. Recovery is 2.5 minutes

Group Number Mile 1 Mile 2 Mile 3 Mile 4
Group 1 5:18 5:08 4:58 4:48-50
Group 1A 5:32 5:22 5:12 5:02-04
Group 2 5:40 5:30 5:20 5:10-12
Group 2A 5:58 5:48 5:38 5:28-30
Group 3 6:15 6:05 5:55 5:45-47
Group 3A 6:24 6:14 6:04 5:54-56
Group 4 7:00 6:50 6:40 6:30-32
Group 4A 7:30 7:20 7:10 7:00-04
Group 5 7:40 7:30 7:20 7:10-12
Group 5A 8:00 7:50 7:40 7:30-32
Group 6 8:15 8:05 7:55 7:45-48

Wednesday, April 12, 2017

We will be running 4 X 1200m in the 2:1:1 format,
getting faster each segment. Pace is a bit slower than 3K race pace.  2.5 minutes recovery

Group Number 1st 2 1200s middle 1200 last 1200
Group 1 3:35-36 3:30-32 3:27-28
Group 1A 3:50-52 3:46-48 3:43-45
Group 2 3:57-58 3:52-53 3:49-51
Group 2A 4:06-08 4:01-03 3:58-4:00
Group 3 4:18-20 4:13-15 4:10-12
Group 3A 4:24-26 4:19-21 4:16-18
Group 4 4:38-40 4:33-35 4:30-32
Group 4A 4:50-52 4:45-47 4:42-43
Group 5 5:04-06 4:59-02 4:56-58
Group 5A 5:14-16 5:09-11 5:06-08
Group 6 5:22-24 5:17-19 5:14-16

April 5, 2017

The workout is 8-10 x 400m, the first 6-8 at paces in left column
the last two at paces in the right column. Recovery is 2 minutes.


Group Number First 6-8 400s Last 2 400s
Group 1 66.5-67.5 64-65
Group 1A 69-70 66.5-67.5
Group 2 71-72 68.5-69.5
Group 2A 76.5-77.5 74-75
Group 3 79-80 76.5-77.5
Group 3A 81.5-82.5 79-80
Group 4 85-86 82.5-83.5
Group 4A 88.5-89.5 86-87
Group 5 92-93 89.5-90.5
Group 5A 94.5-95.5 92-93
Group 6 96-97 94-95

Wednesday, March 29th, 2017

"Out-and-Back" We will run an out-and-back course with the goal of finishing stronger. At the turnaround point, try and push the pace a few seconds faster/mile on the way back. Begin workout west of 65th St. on Ravenna. Total miles: 1/1A= 8 miles, Groups 2-3A, 7 miles, Groups 4 and on, 6 miles.

Group Number Out mile pace
Group 1 5:22-24
Group 1A 5:29-32
Group 2 5:38-42
Group 2A 5:53-55
Group 3 6:08-10
Group 3A 6:20-24
Group 4 6:36-38
Group 4A 6:58-7:02
Group 5 7:12-15
Group 5A 7:28-32
Group 6 7:50-55

Wednesday, March 22, 2017

We will be running 7-8 X 800m in the 3:2 (or 3):2 format and
ending up close to 3K race pace.

Group Number 1st 3 800s 4-5 or 6 last two 800
Group 1 2:24 2:20 2:17
Group 1A 2:30 2:26 2:23
Group 2 2:35 2:31 2:28
Group 2A 2:43 2:39-40 2:36
Group 3 2:49 2:45 2:42
Group 3A 2:52 2:48 2:45
Group 4 3:03 2:59 2:57
Group 4A 3:10 3:06 3:03
Group 5 3:17 3:14 3:11
Group 5A 3:27 3:23 3:20
Group 6 3:32 3:28 3:25

Wednesday, March 15th, 2017

We will be running 6 X 1000m in the 3:2:1 format and
finishing at a bit under 5K race pace.

Group Number 1st 3 1000s 4th & 5th final 1000
Group 1 3:05 3:00-02 2:57-58
Group 1A 3:12-13 3:09-11 3:04
Group 2 3:17-19 3:12-13 3:09
Group 2A 3:28-30 3:23-25 3:20
Group 3 3:33-35 3:28-30 3:25
Group 3A 3:37-39 3:32-34 3:29-31
Group 4 3:51-52 3:46-48 3:43-44
Group 4A 4:00-02 3:55-57 3:52-54
Group 5 4:10-12 4:05-07 4:02-03
Group 5A 4:23-25 4:18-20 4:15-17
Group 6 4:29-31 4:24-26 4:21-23

Wednesday, March 8th, 2017

Back to tempo running. This is a 5 mile progression run, in the 2: 2: 1 format, and
finishing at close to 10K race pace.

Group Number 1st 2 miles 3rd & 4th 5th mile
Group 1 5:26-28 5:16-18 5:06-08
Group 1A 5:38-40 5:28-30 5:18-20
Group 2 5:50-52 5:40-42 5:30-32
Group 2A 6:04-06 5:54-56 5:44-46
Group 3 6:24-26 6:14-16 6:04-06
Group 3A 6:38-40 6:28-30 6:18-20
Group 4 6:54-56 6:44-46 6:34-36
Group 4A 7:08-10 6:58-7:00 6:48-50
Group 5 7:24-26 7:14-16 7:04-06
Group 5A 7:30-32 7:20-22 7:10-12
Group 6 7:44-46 7:34-36 7:24-26

Wednesday, March 1, 2017

This week's workout will be a combo workout with a 3 mile tempo run, followed
by 12-15 minute jog recovery, and then 8 X 150m at 80% normal 150 effort.

Group Number 400 Mile Pace Total time
Group 1 77 5:13-15 15:40-45
Group 1A 82 5:28-30 16:24-30
Group 2 85 5:40-44 17:00-05
Group 2A 90 6-6:04 18:00-05
Group 3 93 6:12-15 18:36-40
Group 3A 96 6:24-28 19:12-16
Group 4 101 6:44-48 20:12-16
Group 4A 104 6:56-7:00 20:48
Group 5 107.5 7:10-14 21:30
Group 5A 109 7:16-20 21:48-54
Group 6 112 7:28-32 22:24

Wednesday, Feb. 22, 2017

4 X 1 mile progression workout, faster each mile
Recovery is 2.5 minutes

Group Number Mile 1 Mile 2 Mile 3 Mile 4
Group 1 5:05 5:02 4:59 4:56
Group 1A 5:15 5:12 5:09 5:06
Group 2 5:24 5:21 5:17 5:14
Group 2A 5:38 5:35 5:32 5:29
Group 3 5:48 5:44 5:41 5:38
Group 3A 5:53 5:50 5:47 5:44
Group 4 6:17 6:14 6:11 6:08
Group 4A 6:31 6:28 6:25 6:22
Group 5 6:45 6:42 6:39 6:36
Group 5A 7:09 7:06 7:03 7:00
Group 6 7:21 7:18 7:15 7:12

Wednesday, February 15th, 2017

The workout will be 6-8 X 800m, on 2.5 minutes rest. Note
the progressive nature of the workout. As always there
is a range of 2-3 seconds on each repeat.

Group Number 1st 2 or 3 800s next 2 or 3 final 2
Group 1 2:20 (70) 2:17 (68.5) 2:14 (67)
Group 1A 2:27 (73.5) 2:24 (72) 2:21 (70.5)
Group 2 2:35 (77.5) 2:32 (76) 2:29 (74.5)
Group 2A 2:39 (79.5) 2:36 (78) 2:33 (76.5)
Group 3 2:47 (83.5) 2:44 (82) 2:41 (80.5)
Group 3A 2:52 (86) 2:49 (84.5) 2:46 (83)
Group 4 3:00 (90) 2:57 (88.5) 2:54 (87)
Group 4A 3:06 (93) 3:03 (91.5) 3:00 (90)
Group 5 3:11 (95.5) 3:08 (94) 3:05 (92.5)
Group 5A 3:20 (100) 3:17 (98.5) 3:14 (97)
Group 6 3:26 (103) ( 3:23 (101) 3:20 (100)

Wednesday, February 8, 2017

This week's workout will be 5 X 1200 Meters, run
"slow", "fast" with 2.5 min rest.

Group Number Slow Fast
Group 1 3:32.5(70.5) 3:29.5 (69.5)
Group 1A 3:43-45 (74) 3:40-42 (73)
Group 2 3:55.5-57.5 (78.5) 3:52.5 (77.5)
Group 2A 4:02-04 (80.5) 3:59-4:01 (79.5)
Group 3 4:11-13 (83.5) 4:08 (82.5)
Group 3A 4:20-22 (86.5) 4:17-19 (85.5)
Group 4 4:29-31 (90) 4:26-28 (89)
Group 4A 4:41-43 (93.5) 4:38-40 (92.5)
Group 5 4:48-50 (96) 4:45-47 (95)
Group 5A 5:01-03 (100.5) 4:58-5:00 (99.5)
Group 6 5:09-11 (103) 5:06-08 (102)

Wednesday, February 1, 2017

This week's workout will be 4 times 1 mile, with 2.5 minutes
recovery, workout roughly at 8K pace.

Group Number 400 Mile Pace Total time
Group 1 74.5 4:58-5:00 hmmmm
Group 1A 77.5 5:10-12 still calculating
Group 2 81.5 5:22-24
Group 2A 84 5:36-38
Group 3 87.5 5:50-52
Group 3A 90.3 6:01-03
Group 4 93.5 6:14-16
Group 4A 97.5 6:30-32
Group 5 100 6:40-42
Group 5A 102.5 7:06-08
Group 6 106.5 7:14-16

January 25, 2017

The workout is 8-9 x 400m, alternating "slow", "fast" in
which "slow" is relaxed, unforced. Recovery is 2 minutes.

Group Number "Slow" pace "Fast" pace
Group 1 67.5 65.5
Group 1A 70 68
Group 2 72 70
Group 2A 77.5 75.5
Group 3 80 78
Group 3A 82.5 80.5
Group 4 85.5 83.5
Group 4A 88.5 86.5
Group 5 91.5 89.5
Group 5A 94 92
Group 6 97 95

Wednesday, January 18, 2017

This week's workout will be 3 times 2K, with 3 minutes
recovery, workout roughly at current threshold pace.

Group Number 400 Mile Pace Total time
Group 1 77 5:08-10 6:25-27
Group 1A 79 5:15-17 6:34-36
Group 2 82.5 5:30-32 6:52-54
Group 2A 86.5 5:46-48 7:12-14
Group 3 89 5:56-58 7:25-27
Group 3A 92 6:08-10 7:40-42
Group 4 96 6:24-26 8:00-02
Group 4A 99.5 6:38-40 8:18-20
Group 5 102 6:48-50 8:30-32
Group 5A 104.5 6:58-7:00 8:42-44
Group 6 108.5 7:14-16 9:02-06

Wednesday, January 11th, 2017

This week's workout will be 3 times 1.5 miles, with
3 minutes recovery, workout at threshold pace.

Group Number 400 Mile Pace Total time
Group 1 79 5:15-17 7:52-54
Group 1A 80+ 5:21-23 8:01-03
Group 2 84 5:36-38 8:24-27
Group 2A 88 5:52-54 8:48-50
Group 3 90.5 6:02-04 9:03-06
Group 3A 93.5 6:14-15 9:21-23
Group 4 97.5 6:30-32 9:45-48
Group 4A 101 6:44-45 10:06-8
Group 5 103.5 6:55-57 10:22-25
Group 5A 106 7:04-06 10:36-40
Group 6 110 7:20-22 11:00-05

Wednesday, January 4th, 2017

This is the 4th "starting over" workout. It will be 3 times 2 miles, with
3.5 minutes recovery at winter half marathon pace.

Group Number Total Pace Mile Pace 400 Pace
Group 1 10:40 5:20-22 80
Group 1A 11:00 5:30 82.5
Group 2 11:30-34 5:45-47 86
Group 2A 12:06 6:03-05 91.5
Group 3 12:25 6:12-14 93
Group 3A 12:48-50 6:24-26 96
Group 4 13:20 6:40-42 100
Group 4A 13:48-52 6:54-56 103.5
Group 5 14:12-18 7:06-08 106.5
Group 5A 14:30-35 7:15-17 110
Group 6 15:00 7:28-30 112

Wednesday, December 28th, 2016

"STARTING OVER" This is the fourth workout of the next cycle. It is a fartlek run of 4 repeats of 5 minutes "on" and 2 minutes "off", in which the "off" is easy jogging.

Suggested paces are below. We will follow this with 6 X 150 strides (untimed).
Group Number Fartlek pace
Group 1 5:16-18
Group 1A 5:22-24
Group 2 5:29-32
Group 2A 5:44-46
Group 3 5:56-58
Group 3A 6:12-14
Group 4 6:24-26
Group 4A 6:40-44
Group 5 6:50-54
Group 5A 7:00-04
Group 6 7:28-32

Wednesday, December 21, 2016

"STARTING OVER" This is the third workout of the next cycle. Today's workout will be a 3 Mile evenly paced run, followed by 10 min easy jog recovery & then 5 X 45 seconds "on", 45 seconds "off" at mile repeat pace.

Group Number 3 Miles fartlek pace
Group 1 5:15 70
Group 1A 5:25 72
Group 2 5:40 74
Group 2A 5:54 77
Group 3 6:04-06 79
Group 3A 6:24 81
Group 4 6:40-44 84
Group 4A 7:00 87
Group 5 7:15-18 89
Group 5A 7:20-25 92
Group 6 7:36-40 94

Wednesday, December 14, 2016

Note: This phase of our cycle is called "Starting Over". This workout will be a 3.5 mile "flow" workout in which the first 3 miles is light tempo pace, then you pick it up pretty hard the last 1/2 mile. Then, after 12-15 minutes of easy jogging, finish up with 6 X diagonal strides on the turf (untimed).

Group Number 3 mile pace last 800 pace
Group 1 5:20-22 faster
Group 1A 5:36-38 faster
Group 2 5:46-48 faster
Group 2A 6:02-04 faster
Group 3 6:18-20 faster
Group 3A 6:36-40 faster
Group 4 6:54-6:58 faster
Group 4A 7:08-12 faster
Group 5 7:28-30 faster
Group 5A 7:34-36 faster
Group 6 7:40-44 faster

Wednesday, December 7th, 2016

"STARTING OVER, workout 1." We will run fartlek runs of 5 repeats of 4 minutes "on" and 2 minutes "off",
in which the "off" is fairly easy jogging. We will finish with 5 X 150m strides on track, with 60 second recovery.

Group Number Fartlek pace
Group 1 5:12-14
Group 1A 5:18-20
Group 2 5:25-27
Group 2A 5:36-38
Group 3 5:53-55
Group 3A 6:08-6:10
Group 4 6:20-22
Group 4A 6:36-38
Group 5 6:46-48
Group 5A 6:56-58
Group 6 7:24-26

Wednesday, November 30, 2016

This is a 3K/4K time trial. It is aggressive, but not all out. It will serve as a tuneup for Club Nationals, 11 days from now.
Group Number Mile pace (400) 4K/3K time
Group 1 4:50-53 (72.5) 12:00-10
Group 1A 5:12-15 (77) 12:48-58
Group 2 5:17-20(78-79) 13:20-30
Group 2A 5:25-30 (81.5-82.5) 10:12-22
Group 3 5:45-50(86-87) 10:48-58
Group 3A 5:58-6:03(89.5) 11:12-22
Group 4 6:20-25 (95-96) 11:50-12:00
Group 4A 6:40-45 (101-102) 12:30-40
Group 5 6:56-7:00(104-05) 13:00-10
Group 5A 7:08-13(107-108) 13:23-33
Group 6 7:18-23 (111-112) 13:53-14:03

Wednesday, November 23, 2016

Note: This workout is a "recovery" workout after last weekend's Regionals race.

This will be a 4.5 mile tempo run, in which you pick it up to AT pace over the final 1/2 mile. Then, after 12-15 minutes of easy jogging, finish up with 6 X 150m strides (untimed).

Group Number 4 mile pace last 800 pace
Group 1 5:24-26 2:24-26
Group 1A 5:38-40 2:32-34
Group 2 5:48-50 2:46-48
Group 2A 6:00-04 2:46-48
Group 3 6:16-20 2:55-57
Group 3A 6:35-38 3:02-05
Group 4 6:56-7:00 3:14-16
Group 4A 7:06-08 3:20-24
Group 5 7:24-28 3:25-28
Group 5A 7:36-40 3:35-38
Group 6 7:45-48 3:44-46

Wednesday, November 16, 2016

This week's workout will be 7-8 X 800 Meters, run
"slow", "fast" with 90s rest. The rest is short, so these are more like "cruise 800s."

Group Number Slow Fast
Group 1 2:19-21 2:17-18
Group 1A 2:25-26 2:23-24
Group 2 2:28-30 2:26-28
Group 2A 2:36-37 2:34-35
Group 3 2:44-45 2:42-43
Group 3A 2:49-51 2:47-48
Group 4 2:55-56 2:53-54
Group 4A 3:02-03 3:00-01
Group 5 3:09-10 3:07-08
Group 5A 3:14-15 3:12-13
Group 6 3:20-21 3:18-19


Wednesday, November 9, 2016

Note: This workout is a "recovery" workout after last weekend's championship race.

A combo workout of 22 or 24 minute tempo followed by 6 X 200m on 50 second recovery.

Group Number 22 or 24 minute tempo pace 200 repeat pace
Group 1 5:20-22 (80.5) 31.5
Group 1A 5:35-37(84) 32.5-33.5
Group 2 5:48-50 (87) 34-35
Group 2A 6:02-04 (90.5) 36-37
Group 3 6:20-22 (95) 37-38
Group 3A 6:38-40 (99) 39-40
Group 4 6:54-56 (104) 41.5-42.5
Group 4A 7:08-10 (107) 43-44
Group 5 7:25-27(111) 44-45
Group 5A 7:40-42 (115) 45-46
Group 6 7:48-50 (117) 46-47

Wednesday, November 2nd, 2016

It will be 5-6 X 1000m, run "slow", "fast" with 2 minutes recovery.
This is a tuneup for the Association Cross Country Championships this weekend.

Group Number Slow Fast 400 paces
Group 1 2:59-3:01 2:56-58 72/71
Group 1A 3:10-13 3:07-09 76/75
Group 2 3:17-19 3:14-16 79/78
Group 2A 3:24-26 3:21-23 81.5/80.5
Group 3 3:31-33 3:28-30 84.5/83.5
Group 3A 3:41-43 3:38-40 88.5/87
Group 4 3:47-49 3:44-46 91/90
Group 4A 3:55-57 3:52-54 94/93
Group 5 4:03-05 4:01-03 97.5/96.5
Group 5A 4:10-12 4:07-09 100/99
Group 6 4:16-18 4:13-15 102.5/101.5

October 26, 2016

The workout is 9-10 x 400m, alternating "slow", "fast" in
which "slow" is relaxed, unforced. Recovery is 2 minutes.

Group Number "Slow" pace "Fast" pace
Group 1 66-67 64-65
Group 1A 69-70 67-68
Group 2 71-72 69-70
Group 2A 74-75 72.5-73.5
Group 3 77.5-78 75.5-76.5
Group 3A 80.5-81.5 78.5-79.5
Group 4 83-84 81-82
Group 4A 86.5-87.5 84.5-85.5
Group 5 92-93 90-91
Group 5A 93.5-94.5 91.5-92.5
Group 6 97.5-98.5 95.5-96.5

Wednesday, October 19, 2016

Note: This workout is a "recovery" workout after last weekend's races.

5.5 Mile "flow" workout, first 5 miles at tempo pace, then pick it up hard for final 1/2 mile.

Group Number 5 Mile Pace 5 Mile Time/last 800
Group 1 5:28-32 27:30/2:25-26
Group 1A 5:40-44 28:20/2:31-32
Group 2 5:58-6:02 30:00/2:39-41
Group 2A 6:08-6:10 30:40/2:44-46
Group 3 6:24-26 32:00/2:54-56
Group 3A 6:42-44 33:30/3:00-04
Group 4 7:00-05 35:00/3:12-15
Group 4A 7:13-16 36:05/3:17-20
Group 5 7:30-32 37:30/3:23-25
Group 5A 7:45-48 38:45/3:33-36
Group 6 7:56-8:00 39:40/3:39-42

Wednesday, October 12, 2016

Note: This workout is sandwiched between important races, so we will not "race" this workout.

5 Mile "flow" workout, first 4 miles at tempo pace, then pick it up pretty hard for final mile.

Group Number 4 Mile Pace Time for 4 Miles
Group 1 5:24-26 21:40-45
Group 1A 5:36-38 22:24-28
Group 2 5:52-54 23:28-32
Group 2A 6:04-06 24:16-20
Group 3 6:20-22 25:20-25
Group 3A 6:36-38 26:24-28
Group 4 6:54-56 27:36-40
Group 4A 7:08-10 28:32-36
Group 5 7:24-26 29:36-40
Group 5A 7:40-44 30:40-44
Group 6 7:48-50 31:12-16

Wednesday, October 5th, 2016

Combo Workout. 25 minute tempo run, run in the Roosevelt
area, then 12-15 minute jog recovery, then 5 X 150m (untimed)
on 60 second recovery.

Group Number Tempo Pace 150m
Group 1 5:17-20 80%
Group 1A 5:29-31 80%
Group 2 5:45-47 80%
Group 2A 5:55-57 80%
Group 3 6:13-15 80%
Group 3A 6:22-24 80%
Group 4 6:44-46 80%
Group 4A 6:52-55 80%
Group 5 7:02-05 80%
Group 5A 7:16-20 80%
Group 6 7:32-35 80%

September 28, 2016

The workout is 10-12 x 400m, alternating "slow", "fast" in
which "slow" is relaxed, unforced. Recovery is 2 minutes.

Group Number "Slow" pace "Fast" pace
Group 1 68 66
Group 1A 71 69
Group 2 73 71
Group 2A 76 74
Group 3 79-80 77-78
Group 3A 82-83 80-81
Group 4 84-85 82-83
Group 4A 87.5-88 85.6-86
Group 5 92.5-93 90.5-91
Group 5A 94-95 92-93
Group 6 98-99 96-97

Wednesday, September 21st, 2016

This week's workout will be 10 X 800 Meters, run
"slow", "fast" with 2 minutes rest.

Group Number Slow Fast
Group 1 2:21-22 2:19-20
Group 1A 2:27-28 2:25-26
Group 2 2:30-31 2:28-30
Group 2A 2:38-39 2:36-37
Group 3 2:44-45 2:46-47
Group 3A 2:51-52 2:49-51
Group 4 2:56-57 2:54-55
Group 4A 3:04-05 3:02-03
Group 5 3:11-12 3:09-10
Group 5A 3:16-17 3:14-15
Group 6 3:22-23 3:20-21


Wednesday, September 14, 2016

Speed Endurance. Workout is 6 X 1200m, run 'slow', 'fast', with 2.5 minutes recovery in between. The 400 paces in the 3rd column are the approximate 'slow', 'fast' paces.

Group Number Slow Fast 400 paces
Group 1 3:38-40 3:35-37 73/72
Group 1A 3:46-48 3:43-45 76/75
Group 2 3:51.5-53 3:48.5-50 77/76
Group 2A 4:04 4:01 81/80
Group 3 4:11-13 4:08-10 84/83
Group 3A 4:22-24 4:19-21 87/86
Group 4 4:28-30 4:25-27 89/88
Group 4A 4:41-43 4:38-40 94/93
Group 5 4:52-54 4:49-51 98/97
Group 5A 4:59-5:01 4:56-58 100/99
Group 6 5:13-15 5:10-12 104/103


September 7th, 2016

The workout is 10-12 x 400m, alternating "slow", "fast" in
which "slow" is more relaxed, unforced. Rest is 2 minutes.

Group Number "Slow" pace "Fast" pace
Group 1 67.5 65.5
Group 1A 70 68
Group 2 72 70
Group 2A 76 74
Group 3 79 77
Group 3A 82 80
Group 4 84 82
Group 4A 88 86
Group 5 91.5 89.5
Group 5A 94 92
Group 6 97.5 95.5

Wednesday, August 31st, 2016

This workout is 6 X 1 mile on 2.5 minutes recovery. The paces are temporarily aggressive, but we will be working out at a more relaxed pace in two weeks.
Group Number Mile pace 400m split
Group 1 4:56-58 74
Group 1A 5:07-09 77
Group 2 5:13-15 78.5
Group 2A 5:43-44 86
Group 3 5:52-54 88+
Group 3A 6:11-13 93
Group 4 6:19-21 95
Group 4A 6:39-41 100
Group 5 6:51-54 102
Group 5A 6:58-7:00 104.5
Group 6 7:12-16 108


Wednesday, August 24, 2016

This workout combines aerobic running with hill repeats, separated by a slow jog.

4 Mile "flow" workout, first 3.0 moderate pace, then pick it up pretty hard for final mile. Then jog for 15 minutes and finish up with 5 X 45 second hills, up the "west" Ravenna Park hill. Allow 2 minutes jog rest.

Group Number 3.0 Mile Pace Time for 3 Miles
Group 1 5:12-14 15:36-40
Group 1A 5:28-30 16:24-30
Group 2 5:41-43 17:03-06
Group 2A 6:00-02 18:00-06
Group 3 6:12-14 18:36-40
Group 3A 6:28-32 19:24-30
Group 4 6:48-52 20:24-30
Group 4A 7:02-06 21:06-10
Group 5 7:12-15 21:36-40
Group 5A 7:22-24 22:06-10
Group 6 7:32-36 22:36-40

Wednesday, August 17th, 2016

We are continuing to emphasize strength here--6 miles of strong running, a tad
faster than AT pace. The workout is 4 times 1.5 miles, with 3 minutes recovery.

Group Number 400 Pace Mile Pace 1.5 Mile
Group 1 75.5 5:02.5-04 7:33-35
Group 1A 78.5 5:14-15 7:51-53
Group 2 80.5-81.5 5:22-24 8:04-06
Group 2A 85.3-86.3 5:41-43 8:32-34
Group 3 88.5 5:54-56 8:52-54
Group 3A 92.5 6:10-12 9:15-17
Group 4 97 6:18-20 9:43-46
Group 4A 99.5 6:38-40 9:57-10
Group 5 102.5 6:50-52 10:15-18
Group 5A 104.5 6:58-7 10:27-30
Group 6 108 7:12-14 10:48-50

Wednesday, August 10th, 2016

This is the 2nd workout of this cycle. It will be 3 times 2 miles, with 3
minutes recovery at your current anaerobic threshold pace.

Group Number 400 Pace Mile Pace 2 Mile
Group 1 78 5:12-13 10:24-26
Group 1A 81 5:24-25 10:48-50
Group 2 83 5:33-34 11:06-08
Group 2A 88 5:52-54 11:44-48
Group 3 91.5 6:05-07 12:10-14
Group 3A 95 6:20-22 12:40-44
Group 4 100 6:39-42 13:18-23
Group 4A 102.5 6:50-52 13:40-44
Group 5 105.5 7:02-04 14:02-04
Group 5A 107.5 7:10-12 14:20-24
Group 6 110.5 7:22-24 14:44-48

Wednesday, August 3rd, 2016

This is the first workout of our last yearly cycle, a combo workout of 2.5 miles @ tempo pace, followed by 12 minutes easy jogging, then 6-7 X 400m at 2K race pace, on 2 minutes recovery.
Group Number Tempo Pace Repeat 800m pace
Group 1 5:13-15 67.5
Group 1A 5:25-26 70-71
Group 2 5:36-38 72-73
Group 2A 5:43-44 76-78
Group 3 5:54-56 79-81
Group 3A 6:08-10 83.5-84.5
Group 4 6:28-30 87-88
Group 4A 6:42-44 90-92
Group 5 6:52-54 94-95
Group 5A 7:05-07 96-98
Group 6 7:14-16 99-101

Wednesday, July 27th, 2016

Pretty hot out again so keeping it short--combo workout of 3 miles @ tempo pace (in Ravenna?), followed by 12 minutes easy jogging, then 5 X 600m at 3K race pace, on 2 minutes recovery.
Group Number Tempo Pace Repeat 800m pace
Group 1 5:13-15 1:43-45
Group 1A 5:25-27 1:48-50
Group 2 5:37-39 1:52.5-54
Group 2A 5:44-46 1:58-2:00
Group 3 5:56-58 2:03.5-05
Group 3A 6:10-12 2:09-11
Group 4 6:30-32 2:16-17
Group 4A 6:44-46 2:18-21
Group 5 6:53-55 2:24-25
Group 5A 7:05-07 2:27-28
Group 6 7:16-18 2:35-37

Wednesday, July 20th, 2016

Quite hot out so keeping it short.

Ladder of 2 X 1000, 2 X 800, 2 X 600, 3 X 400 on 2 min
rest after 1000s, 800s and 600s, & 90 sec after 400s

Group Number 1000 800 600 400
Group 1 2:56-58 2:18-20 1:42-43 66
Group 1A 3:06-08 2:23-25 1:46-47 68-69
Group 2 3:14-16 2:31-33 1:52-53 72-73
Group 2A 3:23-24 2:39-40 2:01-03 76-77
Group 3 3:31-33 2:47-49 2:06-08 80-81
Group 3A 3:38-40 2:53-54 2:09-11 82.5-83.5
Group 4 3:44-46 2:58-3:00 2:13-15 84-85
Group 4A 3:52-53 3:06-08 2:18-20 88-90
Group 5 4:01-03 3:14-16 2:22-24 92-93
Group 5A 4:05-07 3:18-20 2:25-27 94-95
Group 6 4:12-14 3:23-25 2:30-32 96-97


Wednesday, July 13th, 2016

Combo workout as we head into the middle of summer road racing. 3 miles @ tempo pace, followed by 12 minutes easy jogging, then 4 X 800m at 4K race pace :), on 2 minutes recovery.
Group Number Tempo Pace Repeat 800m pace
Group 1 5:14-16 2:21-22
Group 1A 5:26-28 2:27-28
Group 2 5:38-40 2:32-34
Group 2A 5:45-47 2:42-44
Group 3 5:57-59 2:47-49
Group 3A 6:12-14 2:56-58
Group 4 6:31-33 3:06-08
Group 4A 6:45-47 3:13-15
Group 5 6:54-56 3:19-21
Group 5A 7:06-08 3:26-28
Group 6 7:18-20 3:32-34

Saturday, July 9th, 2016

Marathon Group 1 (Ari, Pete, Gabi, etc.) 3 X 2 miles on 3 minutes rest @ 5:33-35. Chris T. group as above, but 5:44-45

All others will run a 25 minute tempo, with a 2 minute countdown at 6 minutes, 5 minute countdown at 20 minutes. Following a 12 minute jog, run 5 X 200m at repeat 400m pace.
Group Number Base Pace Countdown last 5 minutes
Group 1 5:24-26 countdown pace
Group 1A 5:34-36 countdown pace
Group 2 5:52-54 ditto
Group 2A 6:00-02 ditto
Group 3 6:26-28 ditto
Group 3A 6:44-46 ditto
Group 4 6:51-53 ditto
Group 4A 7:05-07 ditto
Group 5 7:20-22 ditto
Group 5A 7:35-38 ditto

Wednesday, July 6th, 2016

This week's workout will be 8 X 800 Meters, run
"slow", "fast" with 2 minutes rest.

Group Number Slow Fast
Group 1 2:19-21 2:16-18
Group 1A 2:29-31 2:26-28
Group 2 2:35.5 2:32.5
Group 2A 2:43.5 2:40.5
Group 3 2:50-51 2:47-49
Group 3A 2:56-58 2:53-55
Group 4 3:05-07 3:02-04
Group 4A 3:09-11 3:06-08
Group 5 3:13-15 3:10-12
Group 5A 3:21-22 3:19-21
Group 6 3:26-28 3:23-25


Saturday, July 2nd, 2016

Marathon Group 1 (Ari, Pete, Gabi, etc.) 8 mile tempo, 1st 4 miles @ 6:10-12, next 2 @ 5:45, final 2 @ 5:28-30. Chris T. group as above, but last 4 @ 5:54-56, and 5:40

All others will run a 22 minute tempo, with a 5 minute countdown. Then, jog 12 minutes, and finish with 6 X 150m strides.
Group Number Base Pace Countdown last 5 minutes
Group 1 5:20-22 countdown pace
Group 1A 5:30-32 countdown pace
Group 2 5:48-50 ditto
Group 2A 5:56-58 ditto
Group 3 6:20-22 ditto
Group 3A 6:35-37 ditto
Group 4 6:40-43 ditto
Group 4A 7:03-05 ditto
Group 5 7:09-11 ditto
Group 5A 7:18-20 ditto

Wednesday, June 29th, 2016

This week's workout will be 8 X 1000 Meters, run at two levels
with 2 minutes rest.

Group Number 'Slow' 'Fast'
Group 1 2:58-60 2:55-57
Group 1A 3:12-14 3:09-10
Group 2 3:19-20 3:16-18
Group 2A 3:25-27 3:22-24
Group 3 3:37-39 3:34-36
Group 3A 3:45-47 3:42-44
Group 4 3:57-59 3:54-56
Group 4A 4:02-04 3:59-4:01
Group 5 4:08-10 4:05-07
Group 5A 4:19-21 4:16-18
Group 6 4:29-31 4:26-28

Wednesday, June 22nd, 2016

We will practice both surging and some mental training. First, a 10 minute tempo, surging from the back to the front of each group. Then, 10 minutes easy jogging. Finally, we will run a 20 minute tempo, running the 'countdown' program the last 5 minutes.

Group Number Base Pace (surging) Base Pace (countdown)
Group 1 5:08-10 5:16-18
Group 1A 5:22-24 5:30
Group 2 5:36-38 5:45-47
Group 2A 5:44-46 5:54-56
Group 3 6:06-08 6:16
Group 3A 6:22-24 6:32-34
Group 4 6:33-35 6:44-46
Group 4A 6:40-44 6:52-54
Group 5 6:54-56 7:05-07
Group 5A 7:00-04 7:12-15
Group 6 7:22-24 7:32-35

Wednesday, June 15th, 2016

We've had 65 people race in the past 2 weeks! Time for some easier 'building' workouts.

5 Mile "flow" workout, first 4.5 at half marathon pace, then pick it up hard over final half mile.

Group Number First 4.5 Miles Last 1/2 Mile
Group 1 5:12-15 faster
Group 1A 5:28-30 faster
Group 2 5:44-46 faster
Group 2A 6:06-10 faster
Group 3 6:18-20 faster
Group 3A 6:34-36 faster
Group 4 6:46-48 faster
Group 4A 6:53-56 faster
Group 5 7:12-15 faster
Group 5A 7:18-20 faster
Group 6 7:40-44 faster

Wednesday, June 8th, 2016

Workout is 2 X 12 minute tempo runs, with a 3 minute rest, then jog for 8-10 minutes, and finish with 6 X 150m strides, with 60 second recovery.
Group Number Tempo pace
Group 1 5:15-16
Group 1A 5:26-28
Group 2 5:38-40
Group 2A 5:50-52
Group 3 6:08-10
Group 3A 6:18-20
Group 4 6:30-32
Group 4A 6:46-50
Group 5 7:02-06
Group 5A 7:10-14
Group 6 7:33-38

Wednesday, June 1st, 2016

This week's workout will be 4 X 1000 Meters, run at two levels
on only 90 seconds rest.

Group Number First 2 Final 2
Group 1 2:53-54 2:50-51
Group 1A 3:07-08 3:04-05
Group 2 3:14-15 3:11-12
Group 2A 3:23-24 3:20-21
Group 3 3:32-33 3:29-30
Group 3A 3:40-41 3:37-38
Group 4 3:52-53 3:49-50
Group 4A 3:56-57 3:53-54
Group 5 4:02-03 3:59-4
Group 5A 4:13-15 4:10-12
Group 6 4:22-24 4:19-21

Wednesday, May 25th, 2016

It will be 6 X 1000m in 3 steps, with 2 minutes between repeats.
They will be run 'slow', 'medium', 'fast'.

Group Number 1st 2 Middle 2 Last 2
Group 1 3:00 2:57 2:54
Group 1A 3:12 3:09.5 3:07
Group 2 3:21 3:18 3:15
Group 2A 3:29 3:26 3:23
Group 3 3:37 3:34 3:31
Group 3A 3:45 3:42 3:40
Group 4 3:57 3:54 3:51
Group 4A 4:01 3:58 3:55
Group 5 4:06 4:03 4:01
Group 5A 4:20 4:17 4:14
Group 6 4:29 4:26 4:23

Wednesday, May 18th, 2016

It will be 9 X 400m in 3 sets, with 90 seconds between repeats
and 3 minutes between sets.

Group Number slow 400 Mid 400 Fast 400
Group 1 68 66 64
Group 1A 70 68 66
Group 2 71 69 67
Group 2A 79 77 75
Group 3 82.5 80.5 78.5
Group 3A 86.5 84.5 82.5
Group 4 90.5 88.5 86.5
Group 4A 92.5 90.5 88.5
Group 5 94 92 90
Group 5A 93.5 91.5 89.5
Group 6 97.5 95.5 93.5

Wednesday, May 11th, 2016

This week's workout will be 8-9 X 800 Meters, start "slow"
(first 5) and finish "fast" with 2 minutes rest.

Group Number First 5 Fast
Group 1 2:21-22 2:18-19
Group 1A 2:28-29 2:25-26
Group 2 2:34-35 2:31-32
Group 2A 2:43-44 2:40-41
Group 3 2:51-52 2:48-49
Group 3A 2:59-3:00 2:56-57
Group 4 3:07-08 3:04-05
Group 4A 3:10-11 3:07-08
Group 5 3:14-15 3:11-12
Group 5A 3:24-25 3:21-22
Group 6 3:30-32 3:27-28

Wednesday, May 4th, 2016

Workout is 8-9 X 1000m with 2 minutes rest. The goal, over the next 5 weeks is to be able to run several Ks at 5K race pace.

Group Number 1st six 1000 last three
Group 1 3:02-03 2:59-3:00
Group 1A 3:14 3:10
Group 2 3:22 3:18
Group 2A 3:30 3:27
Group 3 3:38 3:35
Group 3A 3:47 3:43
Group 4 3:59 3:55
Group 4A 4:03 3:59
Group 5 4:08 4:04
Group 5A 4:21 4:17
Group 6 4:31 4:27

Wednesday, April 27, 2016

Combo workout: 16 minute tempo run, to and around Green Lake
12 min jog recovery to 50th St and E. Green Lake Way,
then 6 X 60 second hills west along north side 50th St.

Group Number Base Pace 400m Pace
Group 1 5:14-16 77.5
Group 1A 5:26-28 81.5
Group 2 5:38-40 84.5
Group 2A 5:48-50 87
Group 3 6:08-10 92
Group 3A 6:20 95
Group 4 6:30-32 97.5
Group 4A 6:48 102
Group 5 7:04-06 106
Group 5A 7:16-18 109
Group 6 7:30-34 113

Wednesday, April 20, 2016

(Note: Hot today!) Ravenna Park fartlek run. Run 6 repeats of 4 minutes "on", two minutes "off" (easy jogging). For recovery, regroup and head uphill to the west. Pick up any stragglers on your recovery.
Group Number Fartlek mile pace
Group 1 4:56-58
Group 1A 5:11-13
Group 2 5:24-26
Group 2A 5:34-36
Group 3 5:52-54
Group 3A 6:04-06
Group 4 6:14-16
Group 4A 6:24-26
Group 5 6:42-44
Group 5A 6:50-52
Group 6 7:14-16

Wednesday, April 13th, 2016

Workout is 8 X 45 second hills up the West Ravenna hill. Take 1:45 recovery. Then jog for 10-12 minutes and, back at the track,
run 2 X 1 miles at anaerobic threshold pace on 2 minutes recovery.
Group Number Mile pace
Group 1 5:10-12
Group 1A 5:22-24
Group 2 5:36-38
Group 2A 5:53-55
Group 3 6:05-07
Group 3A 6:20-22
Group 4 6:39-42
Group 4A 6:48-50
Group 5 7:00-02
Group 5A 7:10-12
Group 6 7:25-28

Wednesday, April 6th, 2016

Workout is 2 X 12 minute tempo runs, with a 3 minute rest, then jog for 8-10 minutes, then finish with 6 X 30 second hills, on Ravenna West hill, 90 second recovery.
Group Number Fartlek pace
Group 1 5:18
Group 1A 5:30
Group 2 5:40-42
Group 2A 5:54
Group 3 6:10-12
Group 3A 6:18-20
Group 4 6:32
Group 4A 6:48-50
Group 5 7:04-06
Group 5A 7:12-14
Group 6 7:35-38

Wednesday, March 30, 2016

Combo workout: 20 minute tempo run, in Roosevelt area,
12 minute jog recovery, then 5 X 45 second hills
up the West Ravenna hill on 100 sec recovery.

Group Number Base Pace 400m Pace
Group 1 5:16 77
Group 1A 5:28 82
Group 2 5:40-42 85
Group 2A 5:50 87.5
Group 3 6:10 92.5
Group 3A 6:20 95
Group 4 6:32 98
Group 4A 6:48 102
Group 5 7:05-08 106
Group 5A 7:15 109
Group 6 7:30 112.5

Wednesday, March 23rd, 2016

This is a tuneup for races coming up in early April. It will be 3 X 1600m, on 2.5 minute rest. Note the progressive nature of the workout.

Group Number 1st mile 2nd mile 3rd mile
Group 1 4:48-50 4:45-46 4:42-44
Group 1A 5:03-05 5:00-02 4:58-5
Group 2 5:16-18 5:14-15 5:12-13
Group 2A 5:28-30 5:26-28 5:24-26
Group 3 5:44-46 5:42-44 5:40-42
Group 3A 5:56-58 5:54-56 5:52-54
Group 4 6:06-09 6:04-05 6:02-03
Group 4A 6:16-18 6:14-15 6:12-13
Group 5 6:30-32 6:28-30 6:26-28
Group 5A 6:40-42 6:38-40 6:36-38
Group 6 7:06-08 7:04-06 7:02-04

Wednesday, March 16th, 2016

Speed Endurance. We will run 6 X 1200m progressively, at three speeds, in 2-2-2 format (i.e., getting faster after the 2nd and 4th repeat).

Group Number 1st 2 3rd & 4th 5th & 6th
Group 1 3:32-34 3:30-31 3:28-29
Group 1A 3:41-42 3:39-40 3:37-38
Group 2 3:53-54 3:51-52 3:49-50
Group 2A 4:02-03 4:00-01 3:58-59
Group 3 4:13-15 4:11-13 4:09-11
Group 3A 4:22-24 4:20-21 4:18-19
Group 4 4:29-31 4:27-28 4:25-26
Group 4A 4:37-39 4:35-36 4:33-34
Group 5 4:46.5-48 4:44.5 4:42.5
Group 5A 4:52-54 4:50-51 4:48-49
Group 6 5:08-11 5:06-08 5:04-05

Wednesday, March 9th, 2016

4 mile progression run, faster each mile. After 10
minute jog recovery, 6 X 150m strides, 80 second rest.

Group Number Mile 1 Mile 2 Mile 3 Mile 4
Group 1 5:26 5:18 5:10 5:02
Group 1A 5:40 5:32 5:24 5:16
Group 2 5:54 5:46 5:38 5:30
Group 2A 6:12 6:04 5:56 5:48
Group 3 6:22 6:14 6:06 5:58
Group 3A 6:40 6:32 6:24 6:16
Group 4 6:58 6:50 6:42 6:34
Group 4A 7:08 7:00 6:52 6:44
Group 5 7:28 7:20 7:12 7:04
Group 5A 7:45 7:35 7:25 7:20
Group 6 7:40 7:40 7:40 3:40

Wednesday, March 2nd, 2016

Speed. We will run 3 sets of (4 X 200m) repeats, with 40-45 seconds recovery
and 3.5 minutes between sets. Each set is progressive. Note: the goal of the
4th repeat is to learn to give up a little time and relax.

Group Number 1st 200 2nd 200 3rd 200 4th 200
Group 1 31 29.5 28 31
Group 1A 32.5 31 29.5 32.5
Group 2 34 32.5 31 34
Group 2A 36 34.5 33 36
Group 3 39 37.5 36 39
Group 3A 40.5 39 37.5 40.5
Group 4 41.5 40 38.5 41.5
Group 4A 43 41.5 40 43
Group 5 45 43.5 42 45
Group 5A 46.5 45 43.5 46.5
Group 6 47.5 46 44.5 47.5

Wednesday, February 24th, 2016

Speed Endurance. We will run 7 X 1000m progressively, at three speeds, in 3-2-2 format (i.e., getting faster after the 3rd and 5th repeat.

Group Number 1st 3 Ks 4th & 5th K 6th & 7th K
Group 1 3:00 (72) 2:57 2:54
Group 1A 3:08 (75+) 3:05 3:02
Group 2 3:18 (79.2) 3:15 3:12
Group 2A 3:25(82) 3:22 3:19
Group 3 3:35 3:32 3:29
Group 3A 3:42-43(89) 3:39 3:36
Group 4 3:48(91.2) 3:45 3:42
Group 4A 3:55(94) 3:52 3:49
Group 5 4:02.5(97) 3:59.5 3:56.5
Group 5A 4:07.5(99) 4:04.5 4:01.5
Group 6 4:20(104) 4:17 4:14


Wednesday, February 17th, 2016

Workout is a 25 minute tempo run, jog for 8-10 minutes recovery then finish with a fartlek run of 6 X 1 min "on" and 1 min "off", where "on" is repeat mile pace.

Suggested paces are below.
Group Number Fartlek pace
Group 1 5:20
Group 1A 5:32
Group 2 5:42-44
Group 2A 5:56
Group 3 6:12-15
Group 3A 6:20-22
Group 4 6:33-34
Group 4A 6:50-52
Group 5 7:05-08
Group 5A 7:13-15
Group 6 7:36-40

February 10, 2016

The workout is 10 x 300m, alternating "slow", "fast" in
which "slow" is relaxed, unforced. Recovery is 2 minutes.

Group Number "Slow" pace "Fast" pace
Group 1 49.5 47.5
Group 1A 51.5 49.5
Group 2 54.5 52.5
Group 2A 57 55
Group 3 59.5 57.5
Group 3A 61 59
Group 4 63 61
Group 4A 65 63
Group 5 67.5 65.5
Group 5A 69 67
Group 6 70.5 68.5

Wednesday, February 3rd, 2016

Speed endurance: 5 X 1,200 Meters, run
"slow", "fast" with 2.5 minutes rest.

Group Number Slow Fast
Group 1 3:39 3:36
Group 1A 3:48-49 3:45-46
Group 2 3:59 3:56
Group 2A 4:10 4:07
Group 3 4:21 4:18
Group 3A 4:29-30 4:26-27
Group 4 4:37 4:34
Group 4A 4:45 4:42
Group 5 4:55 4:52
Group 5A 5:02 4:59
Group 6 5:17 5:14

Wednesday, January 27th, 2016

Back to tempo running. This is a 5 mile progression run, with the first 3 miles close to half marathon pace, but accelerating for miles 4 and 5 (down to approx. 10K race pace).

Group Number 1st 3 miles 4th mile 5th mile
Group 1 5:25 5:15-16 5:05-06
Group 1A 5:32-34 5:22-24 5:12-14
Group 2 5:42-44 5:32-34 5:22-24
Group 2A 6:02 5:52 5:42
Group 3 6:14-15 6:04-05 5:54-55
Group 3A 6:22-24 6:12-14 6:02-04
Group 4 6:40 6:30-32 6:20-22
Group 4A 6:56 6:46 6:36
Group 5 7:05 6:55 6:45
Group 5A 7:15 7:05 6:55
Group 6 7:40-45 7:30-32 7:20-22

January 20th, 2016

The workout is 9 x 400m, alternating "slow", "fast" in which "slow"
is more relaxed, unforced. Recovery is 2 minutes.

Group Number "Slow" pace "Fast" pace
Group 1 67-68 65-66
Group 1A 70.5 68.5
Group 2 74.5 72.5
Group 2A 77.5 75.5
Group 3 81 79
Group 3A 83 81
Group 4 85-86 83-84
Group 4A 88.5 86.5
Group 5 91.5 89.5
Group 5A 94 92
Group 6 95.5 93.5

January 13th, 2016

The workout is 4 x 1600m, with 3 minutes recovery. Even paced.

Group Number Mile pace 400m
Group 1 4:57-59 74.5
Group 1A 5:10-12 77.5
Group 2 5:28-30 82
Group 2A 5:40-42 85
Group 3 5:53-55 88+
Group 3A 6:08-10 92
Group 4 6:15-17 94
Group 4A 6:28-30 97
Group 5 6:40-42 100
Group 5A 6:48-50 102
Group 6 7:12-14 108

Wednesday, January 6th, 2016

This is the 4th "starting over" workout. It will be 3 times 2 miles, with 3.5 minutes recovery
at winter half marathon pace.

Group Number Total Pace Mile Pace 400 Pace
Group 1 10:24-28 5:12-13 78
Group 1A 10:52 5:26 81.5
Group 2 11:36 5:48 87
Group 2A 12:00 6:00 90
Group 3 12:36 6:18 94.5
Group 3A 12:56 6:28 97
Group 4 13:10 6:35 99
Group 4A 13:40 6:50 102.5
Group 5 14:08 7:04 106
Group 5A 14:30 7:15 109
Group 6 15:12 7:36 114

Wednesday, December 30, 2015

"STARTING OVER" This is the fourth workout of the next cycle. This will be a 22 minute tempo at the paces below, followed by 10 min jog recovery & a fartlek run of 6 X 1 minute "on", 1 minute "off" (easy jogging).

Group 1 5:16 66
Group 1A 5:25 69
Group 2 5:40 72
Group 2A 5:55 77
Group 3 6:08 79
Group 3A 6:24 81
Group 4 6:40 85
Group 4A 7:00 87
Group 5 7:12 90
Group 5A 7:20 92
Group 6 7:45 93

Wednesday, December 23rd, 2015

"STARTING OVER" We will run a 20 minute tempo, jog for 8-10 minutes recovery. We will finish with 6 X 30 strong strides at approx. 800m pace, with 60 second recovery.

Suggested paces are below.
Group Number Fartlek pace
Group 1 5:15-16
Group 1A 5:24-26
Group 2 5:34-36
Group 2A 5:50-52
Group 3 6:06-08
Group 3A 6:14-16
Group 4 6:28-30
Group 4A 6:44-48
Group 5 6:56-7:00
Group 5A 7:10-12
Group 6 7:30-32

Wednesday, December 16, 2015

"STARTING OVER" This is the third workout of the next cycle. A lot of these "early" runs will be tempo runs, or tempo runs with either strides or hills afterwards.

3 Mile evenly paced run, followed by jog recovery & 5 X 200m strides on 60 seconds rest.

Group 1 5:15 32-33
Group 1A 5:25 33-34
Group 2 5:40 35
Group 2A 5:55 36-37
Group 3 6:08 39
Group 3A 6:24 40-41
Group 4 6:40 42
Group 4A 7:00 43
Group 5 7:12 44-45
Group 5A 7:20 47
Group 6 7:45 48

Wednesday, December 9th, 2015

"STARTING OVER, Part 2" This is the 2nd workout of the next cycle. A lot of these "early" runs will be tempo runs, or tempo runs with either strides or hills afterwards.

4 or 3.5 Mile "flow" workout, first 3 at moderate pace, then pick it up strongly.

Group Number First 4(or 3) Miles Last Mile or 1/2 mile
Group 1 5:15 faster
Group 1A 5:35 faster
Group 2 5:50 faster
Group 2A 6:04-06 faster
Group 3 6:16 faster
Group 3A 6:30 faster
Group 4 6:55 faster
Group 4A 7:10 faster
Group 5 7:20 faster
Group 5A 7:30 faster
Group 6 7:45 faster

Wednesday, December 2nd, 2015

"STARTING OVER" For all but our Cross Country Team members, this is the start of "next year's" cycle. We will run a fartlek run of 5 repeats of 4 minutes "on" and 2 minutes "off", in which the "off" is fairly easy jogging. We will finish with 5 X 150m strides on track, with 60 second recovery.

Suggested paces are below.
Group Number Fartlek pace
Group 1 5:13-14
Group 1A 5:25-26
Group 2 5:34-35
Group 2A 5:49-51
Group 3 6:05-06
Group 3A 6:13-15
Group 4 6:27-28
Group 4A 6:42-44
Group 5 6:50-52
Group 5A 7:02-04
Group 6 7:30-32

Wednesday, November 25th, 2015

We are entering the maintenance phase of our training, with almost no racing coming up. We will run a 5 mile progression run, with the first 3 miles close to half marathon pace, but picking it up for the 4th and 5th miles.

Group Number 1st 3 miles 4th mile fifth mile
Group 1 5:27-28 5:17-18 5:07-08
Group 1A 5:36-38 5:26-28 5:16-18
Group 2 5:45 5:35-36 5:25-26
Group 2A 6:00-02 5:50 5:40
Group 3 6:15-16 6:05 5:55-56
Group 3A 6:22-24 6:12 6:02
Group 4 6:36-38 6:26-28 6:16
Group 4A 6:50-52 6:40 6:32
Group 5 6:56-58 6:46-48 6:36
Group 5A 7:12-14 7:02 6:52-54
Group 6 7:48 7:35-38 7:25-28

Wednesday, November 18th, 2015

This week's workout will be a tune up for this weekend's race.
800m fast (to engage)
90 second recovery, then 2 miles at approx. race pace.

Group Number 800 pace 2 mile pace
Group 1 2:26 5:04-06
Group 1A 2:30 5:13-14
Group 2 2:36 5:24-26
Group 2A 2:44-45 5:39-41
Group 3 2:49 5:51-53
Group 3A 2:55-56 6:02-04
Group 4 3:01-03 6:14-16
Group 4A 3:06-08 6:24-26
Group 5 3:10-12 6:34-36
Group 5A 3:16-17 6:46-48
Group 6 3:35 7:28-30


Wednesday, November 11th, 2015

Workout will be a subthreshold progression run, 5 miles for men, 3.5 miles for women.

Group Number 1st 2 miles 2nd 2 miles, men 3rd mile, women last mile, men last 800, women
Group 1 5:20-22 5:12 -- 5:04 --
Group 1A 5:30 5:22 -- 5:14-15
Group 2 5:42 5:34 -- 5:26 --
Group 2A 5:52 5:44 5:44 5:36-38 2:46-48
Group 3 5:58 5:50 5:50 5:42-44 2:51-52
Group 3A 6:15-16 6:07-08 6:00-02 6:00-02 2:54-55
Group 4 6:32 6:24 6:24 6:16-18 3:03-04
Group 4A 6:56 6:48 6:48 6:40-42 3:15-16
Group 5 7:12 7:04 7:04 6:56-58 3:22-23
Group 5A 7:20 7:12 7:12 7:04 3:28-29

Wednesday, November 4th, 2015

Workout will be a recovery 15 minute tempo run, followed by 4 minutes jog rest, then 4 X 800m, with each 800 progressively faster. Take 2 minutes rest.

Group Number Tempo pace 1st 800 2nd 800 3rd 800 4th 800
Group 1 5:16-18 2:22 2:20 2:18 2:16
Group 1A 5:24-26 2:28 2:26 2:24 2:22
Group 2 5:36-38 2:34 2:32 2:30 2:28
Group 2A 5:50-52 2:42 2:40 2:38 2:36
Group 3 6:04-06 2:51 2:49 2:47 2:45
Group 3A 6:14-16 2:56 2:54 2:52 2:50
Group 4 6:28-32 3:02 3:00 2:58 2:56
Group 4A 6:40 3:12 3:10 3:08 3:06
Group 5 6:48 3:16 3:14 3:12 3:10
Group 5A 7:05 3:20 3:18 3:16 3:14
Group 6 7:40 3:30 3:28 3:26 3:24

Wednesday, October 28th, 2015

This workout is a cross country race simulation, in 3 parts, with a fast start, a somewhat relaxed middle and fast
finish. The start and finish will be 800m, with a 15 minute middle (keep it tempoish!) The rest is 90 seconds.
Men's pace is 10K pace, women's 6K pace.

Group Number Start 800 15 minutes Finish 800
Group 1 2:28 5:20 2:28
Group 1A 2:36 5:34-5 2:36
Group 2 2:39 5:42-43 2:39
Group 2A 2:46-48 5:55 2:46-48
Group 3 2:53-54 6:07 2:53-54
Group 3A 3:00-02 6:23 3:00-02
Group 4 3:08-09 6:45 3:08-09
Group 4A 3:14-15 7:00 3:14-15
Group 5 3:17-18 7:12-13 3:17-18
Group 5A 3:24-25 7:22 3:24-25
Group 6 3:32 7:40 3:32

Wednesday, October 21st, 2015

Workout will be a building speed endurance workout, 8 X 1000m, starting slower than race pace and progressing to faster than race pace for the final 2 1000s. Take 2 minutes rest.

Group Number 400 paces First 3 Second 3 Final 2
Group 1 75 to 72.5 3:08 3:05 3:02
Group 1A 78 to 75.5 3:15 3:12 3:09
Group 2 80.6 to 78 3:22 3:19 3:16
Group 2A 83.4 to 81 3:32 3:29 3:26
Group 3 87 to 84.5 3:38 3:35 3:32
Group 3A 92 to 89.5 3:50 3:47 3:44
Group 4 95.7 to 93 3:58 3:55 3:52
Group 4A 98 to 95.5 4:05 4:02 3:59
Group 5 100 to 97.5 4:10 4:07 4:04
Group 5A 103.5 to 101 4:18 4:15 4:12
Group 6 112 to 109.5 4:40 4:37 4:33

Wednesday, October 7th, 2015

This week's workout will be 9-10X, alternating 500/400 Meters
with 2 minutes rest.
Note the slower paces on the 500s, so you can "recover".

Group Number 400 500
Group 1 66 88.7 (71)
Group 1A 68 91 (73)
Group 2 72 95.5 (76.5)
Group 2A 76 101 (80.8)
Group 3 79 105 (84)
Group 3A 81 108 (86)
Group 4 86 113.8 (91)
Group 4A 90 120 (96)
Group 5 92 122 (97.5)
Group 5A 95 126 (101)
Group 6 97.5 129 (103.5)

Wednesday, September 30th, 2015

This week's workout will be 7-8 X 800 Meters, run
"slow", "fast" with 2 minutes rest.

Group Number Slow Fast
Group 1 2:23 2:20
Group 1A 2:28 2:26
Group 2 2:34 2:32
Group 2A 2:42 2:39-40
Group 3 2:51 2:49
Group 3A 2:59 2:57
Group 4 3:05 3:03
Group 4A 3:11 3:09
Group 5 3:14 3:12
Group 5A 3:21 3:19
Group 6 3:26 3:24

Wednesday, September 23rd, 2015

This workout is a cross country race simulation, in 3 parts, with a fast start, a somewhat relaxed middle and fast
finish. The start and finish will be 1000m, with a 15 minute middle(keep it tempoish!) The rest is 90 seconds.
Men's pace is 10K pace, women's 6K pace.

Group Number Start 1000 2.5 miles Finish 1000
Group 1 3:08-10 5:22 3:08-10
Group 1A 3:16-17 5:36 3:10
Group 2 3:20 5:46-48 3:20
Group 2A 3:29-30 5:56-58 3:29-30
Group 3 3:36-38 6:10 3:36-38
Group 3A 3:47-48 6:25 3:47-48
Group 4 3:54-55 6:48 3:54-55
Group 4A 4:02 7:02 4:02
Group 5 4:06-07 7:15-16 4:06-07
Group 5A 4:15-16 7:24 4:15-16
Group 6 4:28-30 7:45-48 4:28-30

Wednesday, September 16th, 2015

This week's workout will be 3 times 2000, with 2.5
minutes recovery, about 8-10 seconds faster than threshold pace.

Group Number Total Time Mile Pace 400 Pace
Group 1 6:05 4:52 73
Group 1A 6:26 5:10 77.3
Group 2 6:32 5:14 78.5
Group 2A 6:56 5:33 83.2
Group 3 7:15 5:48 87
Group 3A 7:25 5:56 89
Group 4 7:40-44 6:08-10 92
Group 4A 8:02-05 6:26-28 96.5
Group 5 8:12-15 6:34-36 98.5
Group 5A 8:45-48 7:00 105
Group 6 9:20-25 7:28-30 112-13

Wednesday, September 9th, 2015

This week's workout will be 3 times 1.5 miles, with 2.5
minutes recovery, roughly at anaerobic threshold pace. Still
pretty hot so please drink liberally.

Group Number Total Time Mile Pace 400 Pace
Group 1 7:30 5:00 75
Group 1A 7:48 5:16 79
Group 2 8:02 5:20-21 80+
Group 2A 8:34 5:42.5 85.6
Group 3 8:54 5:56 89
Group 3A 9:06 6:04 91
Group 4 9:28 6:17 94.7
Group 4A 9:54 6:36 99
Group 5 10:08 6:44-45 101
Group 5A 10:44 7:08 107
Group 6 11:24 7:36-8 114

Wednesday, September 2nd, 2015

4 Miles at approx. half marathon pace
followed by a jog recovery and 5 hill repeats.

Group Number 4 Mile Mile Pace
Group 1 20:50 5:12-14
Group 1A 21:40 5:25-28
Group 2 22:20 5:34-36
Group 2A 23:52 5:58-6
Group 3 24:50 6:12-15
Group 3A 25:20 6:18-22
Group 4 26:24 6:36-40
Group 4A 27:40 6:54-58
Group 5 28:20 7:04-06
Group 5A 29:36 7:24-26
Group 6 32:00 8:00

Wednesday, August 26th, 2015

This week's workout will be 3 times 2 miles, with 3 minutes recovery
close to half marathon pace. Bit warm for this.

Group Number Total Pace Mile Pace 400 Pace
Group 1 10:25 5:12 78
Group 1A 10:50 5:25 81
Group 2 11:08 5:34 83+
Group 2A 11:52 5:56 89
Group 3 12:20 6:10-12 92+
Group 3A 12:36 6:18 94.5
Group 4 13:05 6:32 98
Group 4A 13:40 6:50-52 102.5
Group 5 13:56 6:58-7 105
Group 5A 14:44 7:22 110-111
Group 6 15:36 7:48 117

Wednesday, August 19th, 2015

(Note: 90 degrees out! Please drink liberally!) Ravenna Park fartlek run. Run 6 repeats of 4 minutes "on", two minutes "off" (easy jogging). Use the "off" time to turn around and regroup so no one is left.
Group Number Fartlek mile pace
Group 1 5:08
Group 1A 5:18
Group 2 5:35
Group 2A 5:42-44
Group 3 5:56-58
Group 3A 6:06-08
Group 4 6:22-24
Group 4A 6:36-38
Group 5 6:50-52
Group 5A 7:08-10
Group 6 7:26-28

Wednesday, August 12th, 2015

Workout is 6-7 X 1000m, at 10K race pace, on 90 second rest.
This is a tuneup workout for our 10K championship this weekend.

Group Number 1000m 400m Pace
Group 1 3:07-09 75
Group 1A 3:15-17 78
Group 2 3:20-21 80
Group 2A 3:32-33 85
Group 3 3:39-40 87.5
Group 3A 3:43-45 89
Group 4 3:52-54 92.5-93.5
Group 4A 4:01-03 96.5-97
Group 5 4:06-08 98.5
Group 5A 4:12-14 101
Group 6 4:21-23 104.5

Wednesday, August 5th, 2015 10K Tuneup: Interrupted 4 Mile

This week's Workout will be a 3 Mile Hard pace @ 6-8 seconds
slower than 10K pace, 1 min rest, then final fast mile.
Goal: Pacing, then practice fast finishes.

Group Number 3 Mile Pace Est. 4th mile
Group 1 5:10-11 5:03-04
Group 1A 5:21 5:13
Group 2 5:28-29 5:21-22
Group 2A 5:48 5:40
Group 3 6:00 5:51
Group 3A 6:07 5:59
Group 4 6:19 6:11-12
Group 4A 6:35 6:28
Group 5 6:42 6:35
Group 5A 6:56 6:48-49
Group 6 8:20 8:10

Wednesday, June 24th, 2015

This week's workout will be 7-9 X 800 Meters, run
"slow", "fast" with 2 minutes rest.
Please drink liberally during this workout due to the heat.

Group Number Slow Fast
Group 1 2:21 2:19
Group 1A 2:26 2:24
Group 2 2:32 2:30
Group 2A 2:40 2:38
Group 3 2:48 2:46
Group 3A 2:58 2:56
Group 4 3:05 3:03
Group 4A 3:10 3:08
Group 5 3:14 3:12
Group 5A 3:21 3:19
Group 6 3:26 3:24

Wednesday, July 15th, 2015

This week's workout will be 8-10 times 400 Meters,
done "slow", "fast" with 2 minutes rest,
where "slow" means unforced, relaxed.
It's been a while since we have been on the track.

Group Number Slow Fast
Group 1 68 66
Group 1A 71 69
Group 2 73.5 71.5
Group 2A 77 75
Group 3 80 78
Group 3A 83.5 81.5
Group 4 88 86
Group 4A 92 90
Group 5 94 92
Group 5A 96.5 94.5
Group 6 99 97

Wednesday, July 8th, 2015

(hot again) Combo Workout. 15 minute tempo run, run in the Roosevelt
area, then 10 minute jog recovery, then 8 X 45 second hills
in Ravenna Park on 2 minute recovery.

Group Number Tempo Pace 400m
Group 1 5:15 78
Group 1A 5:25 81
Group 2 5:42-44 85+
Group 2A 5:55 89
Group 3 6:06 91.5
Group 3A 6:20 95
Group 4 6:36 99
Group 4A 6:55 104
Group 5 7:10 107.5
Group 5A 7:24 110.5
Group 6 7:32 112.5

Wednesday, July 1st, 2015

(Note: Very hot today!) Ravenna Park fartlek run. Run 10 repeats of 2 minutes "on", one minute "off" (easy jogging). For recovery, regroup and head uphill to the west.
Group Number Fartlek mile pace
Group 1 5:00
Group 1A 5:10
Group 2 5:26-28
Group 2A 5:36
Group 3 5:50
Group 3A 6:00
Group 4 6:12
Group 4A 6:28
Group 5 6:40
Group 5A 6:50
Group 6 7:15

Wednesday, June 24th, 2015

This week's workout will be 8-10 X 800 Meters, run
"slow", "fast" with 2 minutes rest.
Please drink liberally during this workout due to the heat.

Group Number Slow Fast
Group 1 2:20 2:18
Group 1A 2:25.5 2:23.5
Group 2 2:34 2:32
Group 2A 2:42 2:40
Group 3 2:49.5 2:47.5
Group 3A 2:54 2:52
Group 4 3:02 3:00
Group 4A 3:06 3:04
Group 5 3:11 3:09
Group 5A 3:15 3:13
Group 6 3:23 3:21

Wednesday, June 17th, 2015

Combo Workout. 24 minute tempo run, run in the Roosevelt
area, then 10-12 minute jog recovery, then 7 X 150m
on 60 second recovery.

Group Number Tempo Pace 150m
Group 1 5:12-14 24
Group 1A 5:22-24 25
Group 2 5:42 26
Group 2A 5:54 27.5
Group 3 6:08 29.5
Group 3A 6:24 30.5
Group 4 6:36 31.5
Group 4A 6:56 33
Group 5 7:16 34.5
Group 5A 7:30 35.5
Group 6 7:50 36.5

Wednesday, June 10th, 2015

Combo Workout. 20 minute tempo run, run in the Roosevelt
area, then 10 minute jog recovery, then 5 X 400m
on 100 second recovery.

Group Number Tempo Pace 400m
Group 1 5:12 65
Group 1A 5:22 67
Group 2 5:38-40 70
Group 2A 5:50 73.5
Group 3 6:00-02 77.5
Group 3A 6:14-16 80.5
Group 4 6:30-32 84.5
Group 4A 6:48 88.5
Group 5 7:00 93
Group 5A 7:16 96
Group 6 7:48 98

Wednesday, June 3rd, 2015

Combo Workout. 22 minute tempo run, run in the Roosevelt
area, then 5 minute jog recovery, then 5 X 200m
on 60 second recovery.

Group Number Tempo Pace 200m
Group 1 5:12 31
Group 1A 5:22 32
Group 2 5:38-40 33.5
Group 2A 5:50 35
Group 3 6:00-02 37
Group 3A 6:14-16 38.5
Group 4 6:30-32 40.5
Group 4A 6:48 43
Group 5 7:00 46
Group 5A 7:16 47.5
Group 6 7:48 49

Wednesday, May 27th, 2015

Ladder of 2 X 1000, 2 X 600, 4 X 400, 4 X 200, 2 min
rest after 1000s and 600s, 90 sec after 400s, 45 seconds after 200s

Group Number 1000 600 400 200
Group 1 3:00 1:42 65-66 31-32
Group 1A 3:06 1:47 67 32.5
Group 2 3:12-13 1:50-51 69 34
Group 2A 3:22-23 1:57-58 72.5 35
Group 3 3:32-33 2:03-04 76.5 36.5
Group 3A 3:42-43 2:09-10 82 39.5
Group 4 3:48-49 2:13 85.5 41
Group 4A 3:51 2:15 87 42
Group 5 3:57-58 2:18 89 44
Group 5A 4:05-06 2:22 93 45
Group 6 4:18-19 2:29-30 97.5 47.5

Wednesday, May 20th, 2015

Warm out, so time to fly! This week's workout is 9-12 X 400m, with 2 minutes recovery. We will run 2 400s at column 1 pace,
5-7 at column 2 pace, and 2-3 at column 3 pace.

Group Number First 2 Middle 5-7 Final 2-3
Group 1 68 66.5 64.5
Group 1A 70.5 69 67
Group 2 74.5 73 71
Group 2A 78 76.5 74.5
Group 3 82 80.5 78.5
Group 3A 84 82.5 80.5
Group 4 87.5 86 84
Group 4A 89 87.5 85.5
Group 5 91.5 90 88
Group 5A 94 92.5 90.5
Group 6 99.5 98 96

Wednesday, May 13th, 2015

Surge practice. 2 X 15 minute tempo, spiced with short surges of 10 sec or so. First 15 minutes will surge at 5, 7, 9, 11 & 13 minutes, 2nd 15 minutes, surge as above BUT with 2 unanticipated surges.

Group Number Base Pace 400m Pace
Group 1 5:08 77
Group 1A 5:16-17 79
Group 2 5:34-36 83.5
Group 2A 5:44 86
Group 3 5:54 88.5
Group 3A 6:08 92
Group 4 6:20 95
Group 4A 6:28-30 97
Group 5 6:44-46 101
Group 5A 6:54-56 102.5
Group 6 7:15-16 107.5

Wednesday, May 6th, 2015

We will practice surge training, running "last-to-first", surging
from the back of your group to the front. Run 2 X 12 minutes, 3 minutes rest.
Run the first 2 laps without surging.

Group Number Pace
Group 1 5:08
Group 1A 5:16-18
Group 2 5:34-35
Group 2A 5:44-46
Group 3 5:54-55
Group 3A 6:10-12
Group 4 6:22-24
Group 4A 6:30-32
Group 5 6:48-50
Group 5A 6:55-56
Group 6 7:16-20

Wednesday, April 29th, 2015

Workout will be a 5K race tuneup, 5 X 1000m, a bit faster than usual, with 1 sec progression in each of "paired sets".
Take 2 minutes rest.

Group Number First K Second K Third K Fourth K Fifth
Group 1 2:56 2:53 2:55 2:52 2:51
Group 1A 3:04 3:01 3:03 3:00 2:59
Group 2 3:13 3:10 3:12 3:09 3:08
Group 2A 3:22 3:19 3:21 3:18 3:17
Group 3 3:33 3:30 3:32 3:29 3:28
Group 3A 3:38 3:35 3:37 3:34 3:33
Group 4 3:47 3:44 3:46 3:43 3:42
Group 4A 3:50 3:47 3:49 3:46 3:45
Group 5 3:57 3:54 3:56 3:53 3:52
Group 5A 4:03 4:00 4:02 3:59 3:58
Group 6 4:20 4:17 4:19 4:16 4:15

Wednesday, April 22nd, 2015

This week's workout will be 6-8 X 1,200 Meters, run
"slow", "fast" with 2 minutes rest.

Group Number Slow Fast
Group 1 3:35 3:32
Group 1A 3:44 3:41
Group 2 3:55 3:52
Group 2A 4:06 4:03
Group 3 4:19 4:16
Group 3A 4:25 4:22
Group 4 4:36 4:33
Group 4A 4:39 4:36
Group 5 4:48 4:45
Group 5A 4:55 4:52
Group 6 5:15 5:12

April 15th, 2015

The workout is 4 x 1600m, run slow, fast. Recovery is 2.5 minutes.

Group Number Slow Fast
Group 1 4:53 4:50
Group 1A 5:06 5:03
Group 2 5:21 5:18
Group 2A 5:36 5:33
Group 3 5:53 5:50
Group 3A 6:01 5:58
Group 4 6:13 6:10
Group 4A 6:20 6:17
Group 5 6:32 6:29
Group 5A 6:43 6:40
Group 6 7:10 7:07

Wednesday, April 8, 2015

Combo Workout. 22 minute tempo run, run in the Roosevelt
area, then 10 minute easy jog recovery, then 8 X 20 second hills
at modified sprint effort, on 100 sec recovery.

Group Number Base Pace 400m Pace
Group 1 5:12-13 78
Group 1A 5:22 81.5
Group 2 5:45-47 86+
Group 2A 5:53-5 88+
Group 3 6:16 94
Group 3A 6:28 97
Group 4 6:38 99.5
Group 4A 6:56 104
Group 5 7:12 108
Group 5A 7:22 110.5
Group 6 7:38 114.5

Wednesday, April 1, 2015

Combo Workout. 24 minute tempo run, run in the Roosevelt
area, then 12 minute easy jog recovery, then 7 X 30 second hills
up the West Ravenna hill on 2 min recovery.

Group Number Base Pace 400m Pace
Group 1 5:16 79
Group 1A 5:26 81.5
Group 2 5:48 87
Group 2A 5:55 88.5
Group 3 6:18 94.5
Group 3A 6:30 97.5
Group 4 6:40 100
Group 4A 6:58 104.5
Group 5 7:14-15 108.5
Group 5A 7:24 111
Group 6 7:40 115

Wednesday, March 25, 2015

Combo workout: 2 X 15 minute tempo runs, in Roosevelt area, on
3 minutes rest, then 10 minute jog recovery, followed by
6 X 150m turf strides

Group Number Base Pace 400m Pace
Group 1 5:08-10 77
Group 1A 5:20 80
Group 2 5:38 84.5
Group 2A 5:46 84.5
Group 3 6:06-08 91.5
Group 3A 6:18 94.5
Group 4 6:28 97
Group 4A 6:58 104.5
Group 5 7:14-15 108.5
Group 5A 7:24 111
Group 6 7:28 114

Wednesday, March 18, 2015

Combo workout: 24 minute tempo run, in Roosevelt area,
12 minute jog recovery, then 5 X 40 second hills
up the West Ravenna hill on 100 sec recovery.

Group Number Base Pace 400m Pace
Group 1 5:10 77.5
Group 1A 5:20 80
Group 2 5:40-42 85
Group 2A 5:48 87
Group 3 6:08 92
Group 3A 6:18-20 94.5
Group 4 6:30-32 98
Group 4A 6:48 102
Group 5 7:05 106
Group 5A 7:15 109
Group 6 7:30 112

Wednesday, March 11th, 2015

This week's workout will be 5-6 X 1,600, run
with 2.5 minutes rest.

Group Number Pace
Group 1 5:07-08
Group 1A 5:13-14
Group 2 5:18-19
Group 2A 5:30-32
Group 3 5:35-37
Group 3A 5:49-52
Group 4 6:09-11
Group 4A 6:16-18
Group 5 6:28-32
Group 5A 6:40-2
Group 6 7:05-08

Wednesday, March 4th, 2015

With a lot of you racing, it is important to make sure we all recover. Today's workout

is a 4.25 Mile "flow" workout, first 3.75 moderate pace, then pick it up strongly.
We will then run 5 X 40 second "glide" hills, @ 75% effort.

Group Number First 3.75 Miles Last 800m
Group 1 5:16 faster
Group 1A 5:28 faster
Group 2 5:42 faster
Group 2A 5:56 faster
Group 3 6:12 faster
Group 3A 6:28 faster
Group 4 6:48 faster
Group 4A 7:05 faster
Group 5 7:10 faster
Group 5A 7:20 faster
Group 6 7:36 faster

Wednesday, February 25th, 2015

This week's workout is 8-10 X 800m, with 2 minutes recovery. Top groups have the option of running 10 sets.

Group Number Slow Fast 400 Pace
Group 1 2:19 2:16 69.5>68
Group 1A 2:26 2:23 73>71.5
Group 2 2:33 2:30 76.5>75
Group 2A 2:39 2:36 79.5>78
Group 3 2:44 2:41 82>80.5
Group 3A 2:53 2:50 86.5>85
Group 4 2:57 2:54 88.5>87
Group 4A 3:03 3:00 91.5>90
Group 5 3:10 3:07 95>93.5
Group 5A 3:14 3:11 97>95.5
Group 6 3:26 3:23 103

Wednesday, February 18th, 2015

Workout is 8 X 1000m, at 10K race pace, on 2 minute rest
Start at slower time & work toward 10K goal pace.

Group Number 1000m 400m Pace
Group 1 3:00>2:57 72>71
Group 1A 3:07>04 75>74
Group 2 3:16>13 79>77
Group 2A 3:25>22 82>81
Group 3 3:32>29 85>83.7
Group 3A 3:40>37 88>86.8
Group 4 3:48>45 91>90
Group 4A 3:52>49 93>92
Group 5 4:00>3:57 96>94.8
Group 5A 4:07>04 99>97.8
Group 6 4:23>20 105>103.8

Wednesday, February 11th, 2015

This week's workout will be 6 X 1,200 Meters, run
"slow", "fast" with 2 minutes rest.

Group Number Slow Fast
Group 1 3:38 3:35
Group 1A 3:46 3:44
Group 2 3:57 3:54
Group 2A 4:09 4:06
Group 3 4:18 4:15
Group 3A 4:27 4:24
Group 4 4:37 4:34
Group 4A 4:42 4:39
Group 5 4:51 4:48
Group 5A 4:59 4:56
Group 6 5:19 5:16

Wednesday, February 4th, 2015

This week's workout will be 2 times 1500, with
2.5 minutes recovery, workout at current projected 3K pace.

Group Number 400 pace 1500
Group 1 69.3 4:20
Group 1A 72 4:30
Group 2 75.5 4:43
Group 2A 80 5:00
Group 3 84.3 5:16
Group 3A 86.8 5:25
Group 4 88.5 5:32
Group 4A 90 5:38
Group 5 92 5:45
Group 5A 95 5:57
Group 6 104 6:30

January 28th, 2015

The workout is 4 x 1600m, run slow, fast. Recovery is 2.5 minutes.

Group Number Slow Fast
Group 1 4:56 4:53
Group 1A 5:09 5:06
Group 2 5:24 5:21
Group 2A 5:38 5:35
Group 3 5:55 5:52
Group 3A 6:04 6:01
Group 4 6:16 6:13
Group 4A 6:23 6:20
Group 5 6:35 6:32
Group 5A 6:47 6:44
Group 6 7:13 7:10

Wednesday, January 21st, 2015

This week's workout will be 3 times 2K, with
3 minutes recovery, workout at current 10K race pace.

Group Number 400 Mile Pace Total time
Group 1 75 5:00 6:15
Group 1A 77+ 5:13-14 6:30
Group 2 82.5 5:30 6:53
Group 2A 86 5:44-45 7:10
Group 3 90.5 6:02 7:33
Group 3A 92.5 6:10-12 7:43
Group 4 95.5 6:22-24 7:58
Group 4A 97+ 6:28-30 8:05
Group 5 100 6:40-42 8:20
Group 5A 102 6:52-54 8:35
Group 6 109.5 7:18-20 9:10-12

Wednesday, January 14th, 2015

This week's workout will be 3 times 1.5 miles, with
3 minutes recovery, workout at threshold pace.

Group Number 400 Mile Pace Total time
Group 1 76 5:04 7:36
Group 1A 80 5:18 7:57
Group 2 84 5:36 8:24
Group 2A 87.5 5:50 8:45
Group 3 91.5 6:06 9:09
Group 3A 93 6:12 9:18
Group 4 96.5 6:27 9:40
Group 4A 99 6:36 9:54
Group 5 102.5 6:48 10:12
Group 5A 105 7:00 10:30
Group 6 112 7:32 11:12

Wednesday, January 7th, 2015

This week's workout will be 3 times 2 miles, with 3.5 minutes recovery
at winter half marathon pace.

Group Number Total Pace Mile Pace 400 Pace
Group 1 10:30 5:15 79
Group 1A 11:00 5:30 82.5
Group 2 11:40-44 5:50 87.5
Group 2A 12:12 6:06 91.5
Group 3 12:40 6:20 95
Group 3A 13:00 6:30 96
Group 4 13:12 6:36 99
Group 4A 13:36 6:48 102
Group 5 14:00 7:00 103
Group 5A 14:24 7:12 108
Group 6 15:20 7:40 115

Wednesday, December 10th, 2014

"STARTING OVER, Part 2" This is the 2nd workout of the next cycle. A lot of these "early" runs will be tempo runs, or tempo runs with either strides or hills afterwards.

4.5 Mile "flow" workout, first 4 moderate pace, then pick it up strongly.

Group Number First 4 Miles Last 1/2 Mile
Group 1 5:16 faster
Group 1A 5:30 faster
Group 2 5:48 faster
Group 2A 6:00 faster
Group 3 6:15 faster
Group 3A 6:36 faster
Group 4 6:52 faster
Group 4A 7:12 faster
Group 5 7:20 faster
Group 5A 7:36 faster
Group 6 8:00 faster

Wednesday, December 3rd, 2014

"STARTING OVER" This is the first workout of the next cycle. A lot of these "early" runs will be tempo runs, or tempo runs with either strides or hills afterwards.

4.25 Mile "flow" workout, first 3.75 moderate pace, then pick it up strongly.

Group Number First 3.75 Miles Last1/2 Mile
Group 1 5:16 faster
Group 1A 5:30 faster
Group 2 5:48 faster
Group 2A 6:00 faster
Group 3 6:15 faster
Group 3A 6:36 faster
Group 4 6:52 faster
Group 4A 7:12 faster
Group 5 7:20 faster
Group 5A 7:36 faster
Group 6 8:00 faster

Wednesday, November 26th, 2014

Combo workout. 3.5 mile progression run, faster each mile.
After jog recovery, 6 X 150m turf strides, 80 second rest.

Group Number Mile 1 Mile 2 Mile 3 Last 800m
Group 1 5:12 5:04 4:56 2:24
Group 1A 5:20 5:12 5:04 2:28
Group 2 5:32 5:24 5:16 2:34
Group 2A 5:52 5:44 5:36 2:44
Group 3 6:16 6:08 6:00 2:56
Group 3A 6:28 6:20 6:12 3:02
Group 4 6:40 6:32 6:24 3:08
Group 4A 6:48 6:40 6:32 3:12
Group 5 7:16 7:08 7:00 3:26
Group 5A 7:24 7:16 7:08 3:30
Group 6 7:40 7:40 7:40 3:40

Wednesday, November 19th, 2014

Workout will be a Regionals XC tuneup,5-7 X 1000m with 2 second progressions to slightly faster than 6K and
10K race paces. Take 2 minutes rest.

Group Number First 2 Second 2 Third 2 Final K 400m
Group 1 3:06 3:04 3:02 3:00 74
Group 1A 3:14 3:12 3:10 3:08 77.5
Group 2 3:21 3:19 3:17 3:15 79
Group 2A 3:28 3:26 3:24 3:22 83
Group 3 3:35 3:33 3:31 3:29 86
Group 3A 3:44 3:42 3:40 3:38 89.5
Group 4 3:52 3:50 3:48 3:46 93
Group 4A 4:02 4:00 3:58 3:56 97
Group 5 4:06 4:04 4:02 4:00 98.5
Group 5A 4:14 4:12 4:10 4:08 101.5
Group 6 4:32 4:30 4:28 4:26 109

Wednesday, November 12th, 2014

Workout is 5-6 times 1 mile, with 3 minutes rest.
Start at 1st pace, work toward
2nd pace.

Group Number Pace (400)
Group 1 5:10:>>5:00 (77.5)
Group 1A 5:16>>5:06 (79)
Group 2 5:24>>5:14 (81)
Group 2A 5:35>>5:25 (84)
Group 3 5:48>>5:38 (87)
Group 3A 6:08>>5:58 (92)
Group 4 6:22>>6:12 (95.5)
Group 4A 6:38>>6:28 (99.5)
Group 5 6:48>>6:38 (102)
Group 5A 6:56>>6:46 (104)
Group 6 7:24>>7:12 (111)

Wednesday, November 5th, 2014

This week's workout will be a Combo Workout: 3.5
miles @ 10 seconds per mile slower than 10k
race pace, 12 min jog, then 6 x 200m paced strides at 80% effort.

Group Number 3.5 Mile Pace 200m
Group 1 5:08-10 30-31
Group 1A @5:21-23 33
Group 2 @5:30 36
Group 2A @5:46-48 37.5
Group 3 6:06 38.5
Group 3A 6:14-16 41
Group 4 6:30 42
Group 4A 6:38-40 43.5
Group 5 6:45-46 45
Group 5A 6:55-56 47
Group 6 7:24-26 49
Wednesday, October 29th, 2014

Cross Country Tuneup. 3 X 400m, 2 minute rest, 20 minute tempo, 2 minute recovery, 3 X 400m. 90 sec between 400 repeats.

Group Number Tempo Mile Pace 400 paces
Group 1 5:25-26 67
Group 1A 5:35 69
Group 2 5:45 73
Group 2A 6:02-04 76
Group 3 6:22 78-80
Group 3A 6:38 82-83
Group 4 6:46-48 85-86
Group 4A 7:00 88-89
Group 5 7:22 91-92
Group 5A 7:28 93-94
Group 6 7:52 97

Wednesday, October 15th, 2014

Cross Country Workout--Hill Transitions. Three 8 minute runs, with 2.5 min rests, which feature a 25m climb. We will practice recovering and reaccelerating after each climb. First repeat has 1 hill, 2nd has two hills, 3rd has has 3 hills. See how well you recover when running downhill.

Group Number Base Mile Pace recovery 400 pace
Group 1 5:06 76+
Group 1A 5:12 78
Group 2 5:22-24 80.5
Group 2A 5:42-44 85.5
Group 3 5:52 88
Group 3A 6:06-08 91.5
Group 4 6:16 94
Group 4A 6:22-24 95.5
Group 5 6:44 101
Group 5A 6:56 104
Group 6 7:24 111

Wednesday, October 15th, 2014

Cross Country Workout--Hill Transitions. Three 8 minute runs, with 2.5 min rests, which feature a 25m climb. We will practice recovering and reaccelerating after each climb. First repeat has 1 hill, 2nd has two hills, 3rd has has 3 hills. See how well you recover when running downhill.

Group Number Base Mile Pace recovery 400 pace
Group 1 5:06 76+
Group 1A 5:12 78
Group 2 5:22-24 80.5
Group 2A 5:42-44 85.5
Group 3 5:52 88
Group 3A 6:06-08 91.5
Group 4 6:16 94
Group 4A 6:22-24 95.5
Group 5 6:44 101
Group 5A 6:56 104
Group 6 7:24 111

Wednesday, October 22nd, 2014

Combo workout: 5-6 times 800 Meters,
done "slow", "fast" with 2 minutes rest,
where "slow" means unforced, relaxed. Jog 10 minutes then run 6 X 150m light sprints (diagonal on turf).

Group Number Slow Fast
Group 1 2:20 2:17
Group 1A 2:25 2:22
Group 2 2:31 2:28
Group 2A 2:40 2:37
Group 3 2:44 2:41
Group 3A 2:55 2:52
Group 4 2:59 2:56
Group 4A 3:04 3:01
Group 5 3:11 3:08
Group 5A 3:17 3:14
Group 6 3:26 3:23


Wednesday, October 15th, 2013

Cross Country Workout--Hill Transitions. Three 8 minute runs, with 2.5 min rests, which feature a 25m climb. We will practice recovering and reaccelerating after each climb. First repeat has 1 hill, 2nd has two hills, 3rd has has 3 hills. See how well you recover when running downhill.

Group Number Base Mile Pace recovery 400 pace
Group 1 5:06 76+
Group 1A 5:12 78
Group 2 5:22-24 80.5
Group 2A 5:42-44 85.5
Group 3 5:52 88
Group 3A 6:06-08 91.5
Group 4 6:16 94
Group 4A 6:22-24 95.5
Group 5 6:44 101
Group 5A 6:56 104
Group 6 7:24 111

Wednesday, October 8th, 2014

Surge practice. 2 X 15 minute tempo, spiced with short surges of 10 sec or so. First 15 minutes will surge at 5, 7, 9, 11 & 13 minutes, 2nd 15 minutes, surge as above BUT with 2 unanticipated surges.

Group Number Base Pace 400m Pace
Group 1 5:07-08 77
Group 1A 5:17-18 79+
Group 2 5:35 84
Group 2A 5:42-44 85+
Group 3 5:56 89
Group 3A 6:08-10 92
Group 4 6:20-22 95
Group 4A 6:28-30 97
Group 5 6:45-46 101
Group 5A 6:54-56 102.5
Group 6 7:30 112

Wednesday, October 1st, 2014

This workout is a cross country race simulation, with a fast start, somewhat relaxed middle and fast finish. It will have 1000m start, a 2.5 mile middle (keep it tempoish!) and a 1000m finish. The rest is 90 seconds. Note how much slower the middle times are :)

Group Number Start 1000 2.5 miles Finish 1000
Group 1 3:03-05 5:15 3:03-5
Group 1A 3:10 5:24 3:10
Group 2 3:19-20 5:38 3:19-20
Group 2A 3:32 5:52-54 3:32
Group 3 3:38-40 6:10 3:38-40
Group 3A 3:45-47 6:25 3:45-47
Group 4 3:53-54 6:36 3:53-55
Group 4A 3:58 6:48 3:58
Group 5 4:06-08 7:10-12 4:06-08
Group 5A 4:12 7:16 4:12
Group 6 4:25-27 7:40 4:25-27

Wednesday, September 24th, 2014

Threshold workout. 6 mile run. 4 miles at approx.
marathon pace, 2 miles at threshold pace.

Group Number 4 mile pace final 2 mile pace
Group 1 5:24 5:06
Group 1A 5:40 5:22
Group 2 5:52 5:34
Group 2A 6:12 5:52
Group 3 6:24 6:06
Group 3A 6:44 6:24
Group 4 7:06 6:46
Group 4A 7:20 7:02
Group 5 7:28 7:10
Group 5A 7:36 7:18-20
Group 6 7:52-55 7:30-32

Wednesday, September 17th, 2014

Workout is 4-5 X 1000m, at 8K race pace, on 2 minute rest
This is a tune up for the Sundodger 6K/8K cross country race.

Group Number 1000m 400m Pace
Group 1 3:00 72
Group 1A 3:08 75
Group 2 3:14 76.5
Group 2A 3:22 80.8
Group 3 3:32 84.8
Group 3A 3:39 87.5>
Group 4 3:43 89
Group 4A 3:52 93
Group 5 4:00 96
Group 5A 4:07.5 99
Group 6 4:26 106

Wednesday, September 10th, 2014

Workout is 6 times 1 mile, with 3 minutes rest.
Start at 1st pace (Threshold), work toward
2nd pace (a tad slower than 10k RP).

Group Number Pace (400)
Group 1 5:15:>>5:07 (79)
Group 1A 5:23>>5:15 (81)
Group 2 5:28>>5:20 (82)
Group 2A 5:43>>5:34 (86)
Group 3 6:04>>5:54 (91)
Group 3A 6:20>>6:11 (95)
Group 4 6:28>>6:18 (97)
Group 4A 6:48>>6:38 (102)
Group 5 6:54>>6:44 (103.5)
Group 5A 7:06>>6:56 (106.5)
Group 6 7:24>>7:12 (111)

Wednesday, September 3rd, 2014

Combo Workout. 25 minute tempo run, run in the Roosevelt
area, then 5 minute jog recovery, then 5 X 150m
on 60 second recovery.

Group Number Tempo Pace 150m
Group 1 5:15 80%
Group 1A 5:24-25 80%
Group 2 5:42 80%
Group 2A 5:53-4 80%
Group 3 6:06 80%
Group 3A 6:20 80%
Group 4 6:36 80%
Group 4A 6:55 80%
Group 5 7:10 80%
Group 5A 7:20-24 80%
Group 6 7:50 80%

Wednesday, August 27th, 2014

(Hot one today!) Ravenna Park fartlek run. Run 5 repeats of 4 minutes "on", two minutes "off" (easy jogging); try to return west to under 15th Ave bridge for recovery.
Group Number Fartlek mile pace
Group 1 5:08
Group 1A 5:18
Group 2 5:33-34
Group 2A 5:43-44
Group 3 5:58-6:00
Group 3A 6:10-12
Group 4 6:20-22
Group 4A 6:36
Group 5 6:50
Group 5A 7:00
Group 6 7:30

Wednesday, August 20th, 2014

This week's workout will be 2 times 3 miles, with 4 minutes recovery
at threshold pace.

Group Number Total Pace Mile Pace 400 Pace
Group 1 15:30 5:10-12 77.5
Group 1A 16:12 5:24-5 81
Group 2 16:36 5:32-34 83
Group 2A 17:30 5:50 87.5
Group 3 18:24 6:08 92
Group 3A 19:00 6:20 95
Group 4 20:00-06 6:40-42 100
Group 4A 20:36 6:52 100
Group 5 21:15 7:05 106
Group 5A 21:36 7:12 108
Group 6 23:00 7:40 115

Wednesday, August 13th, 2014

Workout is 5-6 X 1000m, at 10K race pace, on 90 sec rest
Start slow & work toward 10K goal pace.

Group Number 1000m 400m Pace
Group 1 3:03>2:55 73>70
Group 1A 3:14>3:10 77.6>76
Group 2 3:20>16 80>78.4
Group 2A 3:32>28 84.8>83.2
Group 3 3:42>38 88.8>87.2
Group 3A 3:52>48 92>90.4
Group 4 3:56>3:52 93.6>92
Group 4A 3:59>3:55 95.6>94
Group 5 4:10>4:06 100>98.4
Group 5A 4:15>4:11 102>100.4
Group 6 4:28>4:24 107>105.4

Wednesday, August 6th, 2014

This week's workout will be 3 times 2 miles, with 3 minutes recovery
at 6-8 sec slower than 10k pace.

Group Number Total Pace Mile Pace 400 Pace
Group 1 10:10-12 5:05-7 76+
Group 1A 10:32-34 5:16-7 79
Group 2 10:58-11 5:29-31 82+
Group 2A 11:32-36 5:46-8 86+
Group 3 11:56-12 5:58-6 89.5
Group 3A 12:32-36 6:16-18 94
Group 4 12:50-54 6:25-27 96+
Group 4A 13:12-16 6:36-38 100
Group 5 13:30-34 6:45-47 101
Group 5A 13:52-56 6:56-58 104
Group 6 14:40-48 7:20-24 110-111

Wednesday, July 30th, 2014

Workout is 8-9 X 1000m, at 10K race pace, on 2 minute rest
Start slower & work toward 10K goal pace.

Group Number 1000m 400m Pace
Group 1 3:05 74
Group 1A 3:10 76
Group 2 3:18 79.2
Group 2A 3:30 84.2
Group 3 3:40 88
Group 3A 3:52 92
Group 4 3:55 94
Group 4A 4:00 96
Group 5 4:10 100
Group 5A 4:15 102
Group 6 4:28 107

Wednesday, July 23rd, 2014

Workout is 5 times 1 mile, with 3 minutes rest.

Start at 1st pace, work toward 2nd pace.

Group Number Pace (400)
Group 1 5:05:>>4:59 (76)
Group 1A 5:12>>5:06 (78)
Group 2 5:26>>5:20 (81.5)
Group 2A 5:42>>5:36 (85.5)
Group 3 5:47>>5:42 (86+)
Group 3A 5:58>>5:52 (89.5)
Group 4 6:15>>6:09 (94)
Group 4A 6:32>>6:28 (98)
Group 5 6:40>>6:34 (100)
Group 5A 6:52>>6:46 (103)
Group 6 7:24>>7:16 (111)

Wednesday, July 16th, 2014

(Hot today!) Ravenna Park fartlek run. Run 7 repeats of 3 minutes "on", returning west to under 15th Ave bridge for recovery.
Group Number Fartlek mile pace
Group 1 5:05
Group 1A 5:15
Group 2 5:35
Group 2A 5:48
Group 3 6:00
Group 3A 6:12
Group 4 6:25
Group 4A 6:40
Group 5 6:52
Group 5A 7:05
Group 6 7:40

Wednesday, July 9th, 2014

Ravenna Park fartlek run. It is hot out so this will be a fartlek run of 7 repeats of 2 minutes "on" and 1 minutes "off", followed by four 30 second hill repeats up the West Ravenna hill, with 2 minutes rest.
Group Number Fartlek mile pace
Group 1 5:00
Group 1A 5:10
Group 2 5:30
Group 2A 5:44
Group 3 5:55
Group 3A 6:08
Group 4 6:20
Group 4A 6:35
Group 5 6:48
Group 5A 7:00
Group 6 7:36

Wednesday, July 2nd, 2014

Combo Workout. 22 minute tempo run, run in the Roosevelt
area, then 5 minute jog recovery, then 4 X 200m
on 60 second recovery.

Group Number Tempo Pace 200m
Group 1 5:12 30
Group 1A 5:22 31.5
Group 2 5:38-40 33
Group 2A 5:50 34.5
Group 3 6:00-02 36-37
Group 3A 6:14-16 38-39
Group 4 6:30-32 40-41
Group 4A 6:48 42-43
Group 5 7:00 45-46
Group 5A 7:16 47-48
Group 6 7:48 49

Wednesday, June 25th, 2014

This week's workout will be 5-6 X 1,200 Meters, run
"slow", "fast" with 2 minutes rest.

Group Number Slow Fast
Group 1 3:39 3:36
Group 1A 3:47 3:44
Group 2 3:57 3:54
Group 2A 4:07 4:04
Group 3 4:16 4:13
Group 3A 4:22 4:19
Group 4 4:31 4:28
Group 4A 4:42 4:39
Group 5 4:47 4:44
Group 5A 4:57 4:54
Group 6 5:19 5:16

Wednesday, June 18, 2014

22-24 minute tempo run, with short (8 second surges), followed by
10 minute jog recovery, then 5 X 150 strides with 45 sec. recovery

Group Number Base Pace 400m Pace
Group 1 5:10 77.5
Group 1A 5:20 80
Group 2 5:38 84.5
Group 2A 5:50 87.5
Group 3 6:08 92
Group 3A 6:16 94
Group 4 6:36 99
Group 4A 6:52 103
Group 5 7:04 106
Group 5A 7:12 108
Group 6 7:40 115

Wednesday, June 11th, 2014

Workout is 7-8 X 1000m, at 10K race pace, on 2 minute rest
Start slow & work toward 10K goal pace.

Group Number 1000m 400m Pace
Group 1 3:00>2:52 72>69
Group 1A 3:08>3:02 75>72.8
Group 2 3:14>06 76.5>74.4
Group 2A 3:22>14 80.8>76.5
Group 3 3:32>24 84.8>82
Group 3A 3:40>32 88>84.8
Group 4 3:43>3:35 89>86
Group 4A 3:53>3:45 93>90
Group 5 3:59>3:51 95.4>92.4
Group 5A 4:07>3:59 98.7>95.8
Group 6 4:26>4:18 106>103

Wednesday, June 4th, 2014

4 X 1 mile progression workout, faster each mile.
Recovery is 2.5 minutes

Group Number Mile 1 Mile 2 Mile 3 Mile 4
Group 1 5:05 5:01 4:57 4:53
Group 1A 5:14 5:10 5:06 5:02
Group 2 5:25 5:21 5:17 5:13
Group 2A 5:36 5:32 5:28 5:24
Group 3 5:50 5:46 5:42 5:38
Group 3A 6:05 6:01 5:57 5:53
Group 4 6:20 6:16 6:12 6:08
Group 4A 6:30 6:26 6:22 6:18
Group 5 6:48 6:44 6:40 6:36
Group 5A 6:56 6:52 6:48 6:44
Group 6 7:30 7:26 7:22 7:18

Wednesday, May 28, 2014

Combo Workout. 20 minute tempo run, run in the Roosevelt
area, then 5 minute jog recovery, then 3-4 X 800m
on 2 min recovery @ 3K race pace.

Group Number Tempo Pace 800m Pace
Group 1 5:10 2:16-17
Group 1A 5:20 2:20-21
Group 2 5:36 2:26.5
Group 2A 5:48 2:36-38
Group 3 6:04 2:42-43
Group 3A 6:12-14 2:48-49
Group 4 6:28 2:54
Group 4A 6:44 3:00
Group 5 6:56 3:06-08
Group 5A 7:12 3:11-12
Group 6 7:40 3:19

Wednesday, May 21st, 2014

This week's workout is 3 X 2,000m, with 2 minutes recovery. Top groups have the option of running 4 sets.

Group Number Total Pace Mile Pace 400 Pace
Group 1 5:58 4:47 72
Group 1A 6:12 4:58 74.5
Group 2 6:27 5:10 77.5
Group 2A 6:52 5:28-30 82
Group 3 7:06 5:40-41 85
Group 3A 7:19 5:51-52 87.8
Group 4 7:33 6:02 90.5
Group 4A 7:45 6:12 93
Group 5 8:04 6:27 96.8
Group 5A 8:17 6:40 100
Group 6 8:45 7:18 105

Wednesday, May 14th, 2014

This week's workout will be 10-12 times 400 Meters,
done "slow", "fast" with 2 minutes rest,
where "slow" means unforced, relaxed.

Group Number Slow Fast
Group 1 66.5 64
Group 1A 68.5 66
Group 2 70.5 68
Group 2A 73.5 71
Group 3 76.5 74
Group 3A 80.5 78
Group 4 84 81.5
Group 4A 87 85
Group 5 89.5 87
Group 5A 93.5 91
Group 6 98 95.5

Wednesday, May 7th, 2014

Workout is 4 times 1 mile, with 3 minutes rest.

Start at 1st pace, work toward 2nd pace.

Group Number Pace (400)
Group 1 4:52>>4:44 (73)
Group 1A 5:07>>5:02 (77)
Group 2 5:22>>5:18 (80.5)
Group 2A 5:36>>5:31 (84)
Group 3 5:47>>5:42 (86+)
Group 3A 5:53>>5:47 (88)
Group 4 6:07>>6:01 (92)
Group 4A 6:20>>6:15 (95)
Group 5 6:28>>6:22 (97)
Group 5A 6:40>>6:34 (100)
Group 6 7:12>>7:05 (108)

Wednesday, April 30, 2014

Surge Workout plus hills. 22 minute tempo run, with 6-8 second surges
at 5, 7, 9, 11, 13, 15, and then every minute until the end. Finish with
12 minute jog recovery, then 5 X 45 second hills
up the West Ravenna hill. 2 min recovery

Group Number Base Pace 400m Pace
Group 1 5:10-12 77
Group 1A 5:20-22 80
Group 2 5:40 85
Group 2A 5:52 88
Group 3 6:06 91.5
Group 3A 6:15 93+
Group 4 6:32 98
Group 4A 6:48 102
Group 5 7:00 105
Group 5A 7:12 108
Group 6 7:40 115

Wednesday, April 23rd, 2014

This week's workout is 7 X 300m with 90 seconds recovery. Following 12-15 minutes of easy jogging, will run 2 X 1 mile on 2 minutes rest at aerobic threshold pace.

Group Number 300 Slow 300 Fast threshold
Group 1 48 46 5:05
Group 1A 49 47 5:15
Group 2 50.5 48.5 5:28
Group 2A 52.5 50.5 5:49
Group 3 55 53 6:02
Group 3A 58 56 6:13-15
Group 4 60.5 58.5 6:25
Group 4A 63 61 6:35
Group 5 64.5 62.5 6:51-2
Group 5A 68 66 7:00
Group 6 72 70 7:25-28

Wednesday, April 16th, 2014

This week's workout will be 8-10 times 400 Meters,
done "slow", "fast" with 2 minutes rest,
where "slow" means unforced, relaxed.

Group Number Slow Fast
Group 1 67 65
Group 1A 69 67
Group 2 71 69
Group 2A 74 72
Group 3 76.5 74.5
Group 3A 81 79
Group 4 84.5 82.5
Group 4A 87.5 85.5
Group 5 90 88
Group 5A 93.5 91.5
Group 6 98 96

Wednesday, April 9th, 2014, 12K tuneup.

This week's Workout will be a 4.5 miles total, 3.5 Mile pace
@ 6-8 seconds slower than 12K pace, 1 min rest, then
final fast mile. Goal: Practice fast finish.

Group Number 3.5 Mile Pace Est. last mile
Group 1 5:06 4:55
Group 1A 5:18 5:08
Group 2 5:30 5:21
Group 2A 5:42 5:32
Group 3 6:04 5:54
Group 3A 6:12 6:02
Group 4 6:26 6:16
Group 4A 6:37-38 6:27
Group 5 6:52 6:42
Group 5A 7:02 6:52
Group 6 7:24 7:14-15

Wednesday, April 2nd, 2014

Workout is 7-8 X 1000m, at 10K race pace, 2 minute rest
Start slow & work toward 10K goal pace.

Group Number 1000m 400m Pace
Group 1 2:58>2:53 71.5>69.5
Group 1A 3:06>3:01 74.4>72.4
Group 2 3:12>07 76.8>74.8
Group 2A 3:20>15 80>78
Group 3 3:30>25 84>82
Group 3A 3:37>32 86.8>84.8
Group 4 3:42>3:37 88.8>86.8
Group 4A 3:51>3:46 92.4>90.4
Group 5 3:55>3:50 94>92
Group 5A 4:05>4:00 98>96
Group 6 4:25>4:20 106>104

Wednesday, March 26, 2014

Combo Workout. 20-25 minute tempo run, run in the Roosevelt
area, then 12-15 minute jog recovery, then 7 X 30 second hills
up the West Ravenna hill. 2 min recovery

Group Number Base Pace 400m Pace
Group 1 5:10-12 77
Group 1A 5:20 80
Group 2 5:36 83
Group 2A 5:48 87
Group 3 6:04 91
Group 3A 6:12-14 93+
Group 4 6:28 97
Group 4A 6:44 101
Group 5 6:56 104
Group 5A 7:12 108
Group 6 7:40 115

Wednesday, March 19th, 2014


Cold again!

This week's workout will be a Combo Workout with a some fast pickups at the end.
First a 20 min tempo run about 25-30 sec slower than 5K race pace, 15 minutes easy jogging, then 5 x 200m (45s recovery).

Group Number 20 minute pace
Group 1 @5:10-12
Group 1A @5:20-22
Group 2 @5:34-36
Group 2A @5:52-54
Group 3 @6:06-08
Group 3A @6:18-20
Group 4 @6:30-32
Group 4A @6:38-40
Group 5 @6:53-55
Group 5A @7:05-08
Group 6 @7:40

Wednesday, March 12th, 2014

Warm weather finally!

Ladder of 1600, 1200, 2 X 800, 3 X 400, 2 min
rest after 1600, 1200 and 800, 90 sec after 400s

Group Number 1600 1200 800 400
Group 1 4:50-51 3:31 2:18, 2:15 66, 65
Group 1A 5:04 3:42 2:24, 2:21 68, 67
Group 2 5:14 3:49 2:31, 2:28 71, 70
Group 2A 5:33 4:02-03 2:37, 2:34 74, 72
Group 3 5:45 4:10 2:43, 2:40 78, 77
Group 3A 5:56-7 4:18-19 2:49, 2:47 80, 79
Group 4 6:10 4:30 2:56, 2:53 83.5, 82.5
Group 4A 6:28 4:42 3:03, 3:00 86.5, 85.5
Group 5 6:36 4:47 3:08, 3:06 90, 89
Group 5A 6:46 4:54 3:13, 3:11 92, 91
Group 6 7:12-13 5:03-04 3:19, 3:17 95>93


Wednesday, March 5th, 2014

Start of the second phase of the winter cycle. Many of the next workouts will combine tempo running with either hills or faster repeats.

4.5 Mile "flow" workout, first 3.5 moderate pace, then pick it up pretty hard.

Group Number First 3.5 Miles Time for 3.5 Miles
Group 1 5:12-14 18:12
Group 1A 5:25-26 19:01
Group 2 5:40 19:50
Group 2A 6:04 21:14
Group 3 6:13-15 21:45
Group 3A 6:35-36 23:02
Group 4 6:48 23:42
Group 4A 6:55 24:12
Group 5 7:10 25:05
Group 5A 7:30 26:15
Group 6 7:45 27:08

Wednesday, February 26th, 2014

This week's workout will be 7-8 times 800 Meters,
done "slow", "fast" with 2 minutes rest,
where "slow" means unforced, relaxed.

Group Number Slow Fast
Group 1 2:20 2:17
Group 1A 2:26 2:23
Group 2 2:30 2:27
Group 2A 2:36 2:33
Group 3 2:40 2:37
Group 3A 2:49 2:46
Group 4 2:55 2:52
Group 4A 3:02 2:59
Group 5 3:08 3:05
Group 5A 3:15 3:12
Group 6 3:26 3:23

Wednesday, February 19th, 2014

Long distance tuneup.
7-8 X 1000m, 2 minute rest
Start at first pace, work toward 2nd pace.

Group Number 1000m 400m Pace
Group 1 2:58>2:55 71.3>70
Group 1A 3:06>3:03 74.4>73.2
Group 2 3:11>08 76.3>75
Group 2A 3:20>17 80>78.8
Group 3 3:26>23 86.4>85.2
Group 3A 3:35>32 86>84.8
Group 4 3:42>3:39 88.8>87.6
Group 4A 3:50>3:47 92.2>91
Group 5 3:57.5>3:54.5 95>93.8
Group 5A 4:05>4:02 98>96.8
Group 6 4:23>4:20 105.2>104

Wednesday, February 12th, 2014

This week's workout will be 6 X 1,200 Meters, done slow, fast with 2.5 minutes rest.

Group Number Slow Fast
Group 1 3:36 3:33
Group 1A 3:44 3:41
Group 2 3:50 3:47
Group 2A 4:03 4:00
Group 3 4:12 4:09
Group 3A 4:22 4:19
Group 4 4:31 4:28
Group 4A 4:39 4:36
Group 5 4:48 4:45
Group 5A 4:56 4:53
Group 6 5:19 5:16

February 5th, 2014

The workout is 4 x 1600m, constant pace. Recovery is 2 minutes.

(It is 15 degrees colder than last week, hence the slower paces.)
Group Number Mile pace 400 pace
Group 1 4:48 72
Group 1A 5:02 75.5
Group 2 5:12 78
Group 2A 5:31-32 83
Group 3 5:43 86
Group 3A 5:54 88.5
Group 4 6:08 92
Group 4A 6:26 96.5
Group 5 6:38 99.5
Group 5A 6:45 101
Group 6 7:15 108+

Wednesday, January 29th, 2014

This week's workout is 3 X 2,000m, with 2.5 minutes recovery. Top groups have the option of running 4 sets.

Group Number Total Pace Mile Pace 400 Pace
Group 1 6:00 4:48-9 72
Group 1A 6:17 5:02-3 75+
Group 2 6:30 5:12-13 78
Group 2A 6:55 5:32 83
Group 3 7:10 5:44 86
Group 3A 7:25 5:55-56 89
Group 4 7:40 6:08-9 92
Group 4A 8:05 6:28 97
Group 5 8:20 6:40 100
Group 5A 8:27 6:46-47 101.5
Group 6 9:05 7:18 109

Wednesday, January 22nd, 2014

This week's workout will be 3 times 1.5 miles, with 2.5 minutes
recovery. Roughly at 10K race pace.

Group Number Total Pace Mile Pace 400 Pace
Group 1 7:18 4:51-2 73
Group 1A 7:39-41 5:06 76.5
Group 2 7:54 5:16 79
Group 2A 8:24 5:36 84
Group 3 8:36 5:44 86
Group 3A 8:58 5:59-6:00 90
Group 4 9:18 6:12 93
Group 4A 9:47 6:31-32 98
Group 5 10:06 6:44 101
Group 5A 10:15 6:50 102.5
Group 6 10:58 7:18 109

Wednesday, January 15th, 2014

This week's workout will be 3 times 1.75 miles, with 3 minutes recovery.

Group Number Total Pace Mile Pace 400 Pace
Group 1 8:33 4:55 74
Group 1A 9:00 5:09 77.5
Group 2 9:20 5:20 80
Group 2A 9:55 5:40 85
Group 3 10:08 5:48 87
Group 3A 10:37 6:04 91
Group 4 10:58 6:16 94
Group 4A 11:33 6:36 99
Group 5 11:54 6:48 102
Group 5A 12:05 6:54 103.5
Group 6 12:50 7:22 110

Wednesday, January 8th, 2014

This week's workout will be 3 times 2 miles, with 3.5 minutes recovery
at "winter" 10k pace. Very windy out, so will need to work together!

Group Number Total Pace Mile Pace 400 Pace
Group 1 9:56 4:58 74+
Group 1A 10:20-22 5:11-13 78
Group 2 10:46-50 5:23-25 81
Group 2A 11:24 5:42 85+
Group 3 11:44 5:52-54 88
Group 3A 12:14-18 6:07-09 92
Group 4 12:40 6:19-21 95
Group 4A 13:20-24 6:40-42 100
Group 5 13:44-48 6:52-54 103
Group 5A 14:00-04 7:00 105
Group 6 14:40-50 7:20-25 110-111

Wednesday, December 18th, 2013

"STARTING OVER" This is the second workout of the next cycle. This is a fartlek run of 4 repeats of 5 minutes "on" and 2 minutes "off", in which the off is fairly easy jogging.

Suggested paces are below.
Group Number Fartlek pace
Group 1 5:12
Group 1A 5:16
Group 2 5:36
Group 2A 5:50
Group 3 6:05
Group 3A 6:16
Group 4 6:28
Group 4A 6:40
Group 5 6:56
Group 5A 7:06
Group 6 7:45

Wednesday, December 11th, 2013

"STARTING OVER" This is the first workout of the next cycle. A lot of these "early" runs will be tempo runs, or tempo runs with either strides or hills afterwards.

4.5 Mile "flow" workout, first 3.5 moderate pace, then pick it up pretty hard.

Group Number First 3.5 Miles Last Mile
Group 1 5:12 faster
Group 1A 5:25 faster
Group 2 5:42-44 faster
Group 2A 5:56 faster
Group 3 6:10-12 faster
Group 3A 6:28-30 faster
Group 4 6:48-50 faster
Group 4A 7:08-10 faster
Group 5 7:12-14 faster
Group 5A 7:20-24 faster
Group 6 8:00 faster

Wednesday, December 4th, 2013

This workout is a modeled cross country start (fast), middle (pace, relax) and fast 1000 at the end. It will have 1000m start, a 2.5 mile tempo middle with hills and a 1000m finish. The rest is 2 minutes. Note the middle times, over hills, are much slower :)

Group Number Start 1000 2.5 mile pace Finish 1000
Group 1 3:02-03 5:06-08 3:02-04
Group 1A 3:08-09 5:18 3:08-09
Group 2 3:16-18 5:28 3:16-18
Group 2A 3:30-32 5:50 3:30-32
Group 3 3:38-40 6:05 3:38-40
Group 3A 3:44-46 6:15 3:44-46
Group 4 3:51-53 6:25 3:51-53
Group 4A 3:54-56 6:44 3:54-56
Group 5 4:04-06 6:56 4:04-06
Group 5A 4:10-12 7:04 4:10-12
Group 6 4:25-27 7:30-32 4:25-27



Wednesday, November 27th, 2013

Cross Country Workout Hill Transitions. Recovery workout after Regionals. 3 (women) or 4 (men) 8 minute runs, with 2 min rest, which feature two 90 ft climbs spaced by 250m. We will practice climbing and recovering after each climb. All groups will run 400m on the track to get their pace, then Groups 1-2A will turn south to 65th, then climb to 69th, run east on 69th, then up and around the reservoir. Groups 3-6 will turn north to 70th and proceed as above.

Group Number Base Mile Pace recovery 400 pace
Group 1 5:05-07 76
Group 1A 5:17-18 79
Group 2 5:30-32 82.5
Group 2A 5:50-52 87.5
Group 3 6:02-04 90.5
Group 3A 6:12-14 93
Group 4 6:20-22 95
Group 4A 6:28-30 97
Group 5 6:48-50 100
Group 5A 7:02-04 105
Group 6 7:32 113

Wednesday, November 20th, 2013

Regional XC tuneup, Women run 5 X, men 7 X 1000m,
90 sec rest. Start at first pace, work toward 2nd pace.

Group Number 1000m 400m Pace
Group 1 3:03>3:00 73>72
Group 1A 3:10>3:07 76>75
Group 2 3:20>17 80>79
Group 2A 3:29>26 84>83
Group 3 3:38>35 87>86
Group 3A 3:47>44 91>90
Group 4 3:50>47 92>91
Group 4A 4:02>3:59 97>96
Group 5 4:07>04 98.5>97.5
Group 5A 4:15>12 102>101
Group 6 4:31>28 108.5>107.5

Wednesday, November 13th, 2013

Combo, covering your bases workout: 5-6 X 1,200m,
run "slow", "fast", with 2 minutes rest. Then 5 X 30 second hills, up 10% grade, 2 minutes rest. Easy 12-15 min jog in between.

Group Number Slow Fast
Group 1 3:33 3:30
Group 1A 3:46 3:43
Group 2 3:55 3:52
Group 2A 4:05-6 4:02-3
Group 3 4:15-16 4:12-13
Group 3A 4:25-26 4:22-23
Group 4 4:35-36 4:32-33
Group 4A 4:45-6 4:42-43
Group 5 4:55-56 4:52-53
Group 5A 5:02-03 4:59-5:00
Group 6 5:14-15 5:11-12


Wednesday, October 30th, 2013

Cross Country Workout Hill Transitions. Four 6 minute runs, with 2 min rests, which feature a 25m climb. We will practice recovering and reaccelerating after each climb. First 2 repeats has 1 hill, last 2 repeats have 2 hills. Assess your recovery by timing yourself for 200-400m after returning to the track.

Group Number Base Mile Pace recovery 400 pace
Group 1 4:56 74
Group 1A 5:08 77
Group 2 5:20-22 80
Group 2A 5:40 85
Group 3 5:52 88
Group 3A 6:03-05 91
Group 4 6:12-14 93
Group 4A 6:20-23 95
Group 5 6:40-44-36 100
Group 5A 6:52-54 103
Group 6 7:20 110

Wednesday, October 23rd, 2013

This workout is a modeled cross country start (fast), middle (pace, relax) and fast at end. It will have 1000m start, a 2.5 mile middle and a 1000m finish. The rest between will be 90 seconds. Note the middle times are much slower :)

Group Number Start 1000 2.5 miles Finish 1000
Group 1 3:02-03 5:04-06 3:02-04
Group 1A 3:08-09 5:18-20 3:08-09
Group 2 3:16-18 5:29-31 3:16-18
Group 2A 3:30-32 5:50-52 3:30-32
Group 3 3:38-40 6:04-06 3:38-40
Group 3A 3:44-46 6:16-18 3:44-46
Group 4 3:51-53 6:26-28 3:51-53
Group 4A 3:54-56 6:42-44 3:54-56
Group 5 4:04-06 6:52-54 4:04-06
Group 5A 4:10-12 7:00-02 4:10-12
Group 6 4:25-27 7:30-32 4:25-27

Wednesday, October 16th, 2013

Workout is 4-5 times 1 mile, with 2 minutes rest.

This is race week for many so the pace is a relaxed 12K pace.
Runners are asked to surge from "back to front" every
2 minutes (on the straights).

Group Number Pace (400)
Group 1 5:00 (75)
Group 1A 5:09-11 (77)
Group 2 5:24-25 (81+)
Group 2A 5:41-43 (85.5)
Group 3 5:55-57 (89)
Group 3A 6:04-6:05 (91)
Group 4 6:12-14 (93)
Group 4A 6:25-26 (96+)
Group 5 6:36-38 (99)
Group 5A 6:47-49 (102)
Group 6 7:20-25 (110)
Wednesday, October 9th, 2013

Cross Country Workout Hill Transition practice. Four 6 minute fartlek runs over hilly terrain, with 2 min rests, includes a 110 foot climb and recovery. Begin on track at roughly 10K pace and do a shuttle up back and forth up to 75th St. and back, ending on track.

Group Number Base Mile Pace Base 400 pace
Group 1 4:56 73.5-74.5
Group 1A 5:07-09 76.5
Group 2 5:20-22 80-81
Group 2A 5:34-36 83.5
Group 3 5:50-52 87.5
Group 3A 6:04-06 91
Group 4 6:12-14 93
Group 4A 6:26-28 96.5
Group 5 6:38-40 99.5
Group 5A 6:48-50 102
Group 6 7:12-15 108

Wednesday, October 2nd, 2013

This week's workout will be 3 times 2 miles, with 3.5 minutes recovery.

Group Number Total Pace Mile Pace 400 Pace
Group 1 9:55 4:57-58 74
Group 1A 10:20-22 5:10-12 77.5
Group 2 10:44-48 5:22-24 81
Group 2A 11:24-28 5:42-44 85+
Group 3 11:52 5:56-57 89
Group 3A 12:14-18 6:07-09 92
Group 4 12:36-40 6:19-20 95
Group 4A 13:06-08 6:33-34 98
Group 5 13:16-22 6:39-41 100
Group 5A 13:48-52 6:56 102
Group 6 14:40-50 7:20-25 110-111

Wednesday, September 25th, 2013

Aerobic threshold workout. 6 mile run. 4 miles at approx.
marathon pace, 2 miles at aerobic threshold pace.

Group Number 4 mile pace final 2 mile pace
Group 1 5:22 5:00
Group 1A 5:36 5:15
Group 2 5:52-54 5:32
Group 2A 6:08-10 5:48-50
Group 3 6:16-18 5:56-8
Group 3A 6:36-40 6:14<15/td>
Group 4 6:56-58 6:30-32
Group 4A 6:51-54 6:45-47
Group 5 7:15-20 6:50
Group 5A 7:32-36 7:00
Group 6 8:06-10 7:35

Wednesday, September 18, 2013

Combo Workout. 2 X 15 minute tempo, start @ Roosevelt, go to
Ravenna. Allow 3 minutes recovery. Finish up with 12
minutes easy jog, then jog 12 minutes and finish with
5 X 30 second hills at West Ravenna. Allow 2 min recovery.

Group Number Base Pace 400m Pace
Group 1 5:05-06 76
Group 1A 5:18-20 79.5
Group 2 5:34-36 83.5
Group 2A 5:46-48 86
Group 3 5:58-6:00 89.5
Group 3A 6:11-12 93
Group 4 6:20-22 95+
Group 4A 6:34-36 98.5
Group 5 6:44-46 101
Group 5A 6:56-58 104
Group 6 7:40 115

Wednesday, September 4th, 2013

Combo Workout. 2 X 12 minute tempo, in the Roosevelt/Ravenna area. Then jog 12 minutes and finish with 5 X 45 second hills at West end Ravenna Park. Allow 2 minutes recovery.

Group Number Base Pace 400m Pace
Group 1 5:03-04 76
Group 1A 5:16-18 79
Group 2 5:32-34 83
Group 2A 5:44-46 86
Group 3 5:55-57 89
Group 3A 6:08-10 92
Group 4 6:18-20 94
Group 4A 6:30-32 97.5
Group 5 6:42-44 100.5
Group 5A 6:52-55 102
Group 6 7:32-35 113

Wednesday, August 28th, 2013

Combo workout, half marathon prep. Run
4.5 miles @ approx. half marathon pace,
rest 4 min, then 3 X 800m on 2 minutes rest.

Group Number 4.5 Miles 800m
Group 1 5:10-12 2:22-24
Group 1A 5:24-25 2:25-26
Group 2 5:43-45 2:35-36
Group 2A 6:02-04 2:42-44
Group 3 6:15-16 2:49-51
Group 3A 6:31-33 2:56-58
Group 4 6:40-42 3:00-02
Group 4A 6:57-59 3:07-09
Group 5 7:07-09 3:12-14
Group 5A 7:22-24 3:18-19
Group 6 7:38-40 3:36-38

Wednesday, August 21st, 2013

Combo Workout: 4 miles at Aerobic Threshold
pace, 15 minute easy jogging, then
5 x 12th Ave hills, 2 minutes rest.

Group Number Mile Pace 5 hills
Group 1 @5:03-4 "
Group 1A @5:18-20 "
Group 2 @5:38-40 "
Group 2A @5:53-5 "
Group 3 @6:08-10 "
Group 3A @6:18-20 "
Group 4 @6:30-32 "
Group 4A @6:50 "
Group 5 @7:00 "
Group 5A @7:08 "
Group 6 @7:45 4 glide hills

Wednesday, August 14th, 2013

5 Mile "flow" workout, approx. half marathon pace
for 4 miles, then pick it up strongly.

Group Number First 4 Miles Last Mile
Group 1 5:05-6 faster
Group 1A 5:20-22 faster
Group 2 5:44-46 faster
Group 2A 6:02-04 faster
Group 3 6:10-12 faster
Group 3A 6:20-22 faster
Group 4 6:30-32 faster
Group 4A 6:46-48 faster
Group 5 6:55-57 faster
Group 5A 7:06-08 faster
Group 6 7:32-36 faster

Wednesday, August 7th, 2013

10K race pace workout. 8 X 1000m, 90 sec rest.
Start at first pace, work toward 2nd pace

Group Number 1000m 400m Pace
Group 1 3:05>3:02 74>73
Group 1A 3:11>3:08 76>75
Group 2 3:21>18 80>79
Group 2A 3:31>28 84>83
Group 3 3:40>37 88>87
Group 3A 3:48>45 91>90
Group 4 3:53>50 93.5>92.5
Group 4A 4:05>4:02 98>97
Group 5 4:09>06 100>99
Group 5A 4:17>13 103>102
Group 6 4:32>29 109>108

Wednesday, July 31st, 2013 Interrupted 4 Mile

This week's Workout will be a 3 Mile Hard pace @ 6-8 seconds
slower than 10K pace, 1 min rest, then final fast mile.
Goal: Practice finishing fast.

Group Number 3 Mile Pace Est. 4th mile
Group 1 4:58 4:50
Group 1A 5:13 5:05
Group 2 5:24 5:17
Group 2A 5:46 5:38
Group 3 6:00 5:50
Group 3A 6:06 5:58
Group 4 6:14 6:05
Group 4A 6:37-38 6:27
Group 5 6:44 6:35
Group 5A 6:54 6:47-48
Group 6 7:25 7:17

Wednesday, July 24th, 2013

This week's workout will be 2 times 2 miles, with 3 minutes recovery.
Done at roughly 10K pace. Half and full marathoners run 8 miles,
7 @ 8 seconds slower than marathon pace, then push the final mile.

Group Number 2 Mile Mile Pace 400 Pace
Group 1 9:52 4:56 74
Group 1A 10:15-16 5:07-8 78+
Group 2 10:40-42 5:20 80
Group 2A 11:22-24 5:41 85+
Group 3 11:42 5:51 87.5
Group 3A 12:06 6:03 90.8
Group 4 12:30 6:15 94
Group 4A 12:52 6:26 96.5
Group 5 13:12 6:36 99
Group 5A 13:36 6:48 102
Group 6 14:28 7:14 108+

Wednesday, July 17th, 2013

8K race pace workout. 7 X 1000m @ 8K race pace, 90 sec rest.
Start at first pace, work toward 2nd pace

Group Number 1000m 400m Pace
Group 1 3:03>3:00 73
Group 1A 3:09>3:06 76
Group 2 3:21>18 80.4
Group 2A 3:27>24 82.8
Group 3 3:39>36 87.5
Group 3A 3:48>45 91
Group 4 3:52>49 93
Group 4A 4:05>4:02 98
Group 5 4:10>07 100
Group 5A 4:20>17 104
Group 6 4:32>29 109

Wednesday, July 10th, 2013

Workout is 4 times 1 mile, with 3 minutes rest.

Pace is 8K pace

Group Number Pace (400)
Group 1 4:53-54 (72.5)
Group 1A 5:05-06 (76+)
Group 2 5:20-22 (80)
Group 2A 5:38-40 (84.5)
Group 3 5:48-50 (87)
Group 3A 5:58-6:00 (89.5)
Group 4 6:08-10 (92)
Group 4A 6:20-22 (95)
Group 5 6:30-32 (97.5)
Group 5A 6:40-42 (100)
Group 6 7:10-12 (107.5)

Wednesday, June 26th, 2013

This week's workout is a VO2 Max workout: 5 times 1,200m,
run "slow", "fast", with 2.5 minutes rest.

Group Number Slow Fast
Group 1 3:30 3:27
Group 1A 3:42 3:39
Group 2 3:51 3:48
Group 2A 4:01 3:58
Group 3 4:11 4:08
Group 3A 4:22 4:19
Group 4 4:30 4:27
Group 4A 4:40 4:37
Group 5 4:49 4:46
Group 5A 4:57 4:54
Group 6 5:08 5:05

Wednesday, June 19th, 2013

4.5 Mile "flow" workout, aerobic threshold pace
for 3.5 miles, then pick it up strongly.

Group Number First 3.5 Miles Last Mile
Group 1 5:12-13 faster
Group 1A 5:24-25 faster
Group 2 5:34-36 faster
Group 2A 5:53-54 faster
Group 3 6:11-12 faster
Group 3A 6:20 faster
Group 4 6:32-34 faster
Group 4A 6:45-47 faster
Group 5 6:55-57 faster
Group 5A 7:04-06 faster
Group 6 7:38-42 faster

Wednesday, June 12th, 2013

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This week's workout will be a Combo Workout: 3.5
miles @ 10 seconds per mile slower than 10k
race pace, 12-15 min jog, then 5 x 150m strides.

Group Number 3.5 Mile Pace 150m
Group 1 5:08-10 24
Group 1A @5:21-23 25
Group 2 @5:28-30 26
Group 2A @5:46-48 27-28
Group 3 6:04-06 28-29
Group 3A 6:12-14 29-30
Group 4 6:26-28 30-31
Group 4A 6:38-40 31.5-32.5
Group 5 6:45-46 32.5-33.5
Group 5A 6:55-56 34-35
Group 6 7:24-26 36-37
Wednesday, June 5th, 2013

Combo Workout: Easy 3-4 mile tempo run, then 15 minutes jog
recovery, followed by 5 X 45 second
hills with with 2 minutes rest.

Group Number Pace (mile)
Group 1 4 @ 5:06-08
Group 1A 4 @ 5:18-20
Group 2 4 @ 5:44
Group 2A 4 @ 6:00
Group 3 4 @ 6:12
Group 3A 3.5 @6:20
Group 4 3.5 @6:32
Group 4A 3.25 @ 6:45
Group 5 3.25 @ 6:56
Group 5A 3.25 @ 7:10
Group 6 3 @ 7:36

Wednesday, May 29th, 2013

Ladder of 1600, 1200, 2 X 800, 2 X 400, 2.5 min
rest after 1600, 1200 and 800, 90 sec after 400s

Group Number 1600 1200 800 400
Group 1 4:44 3:37 2:17, 2:15 66, 65
Group 1A 4:58 3:46 2:24, 2:22 68, 67
Group 2 5:12 3:51 2:31, 2:29 71, 70
Group 2A 5:24 4:01 2:36, 2:34 74, 73
Group 3 5:38 4:13 2:43, 2:41 78, 77
Group 3A 5:50 4:22 2:49, 2:47 80, 79
Group 4 6:05 4:31 2:53, 2:51 83.5, 82.5
Group 4A 6:17 4:38 3:03, 3:01 86.5, 85.5
Group 5 6:25 4:48 3:08, 3:06 90, 89
Group 5A 6:35 4:54 3:12, 3:10 93, 92
Group 6 6:50 5:14 3:19, 3:17 96, 95

Wednesday, May 22nd, 2013

8K/10K race pace workout. 7 X 1000m @ 8K race pace, 2 min rest.
Start at first pace, work toward 2nd pace

Group Number 1000m 400m Pace
Group 1 3:05>3:02 74
Group 1A 3:10>3:07 76
Group 2 3:22>19 80.8
Group 2A 3:28>25 83
Group 3 3:41>38 88.5
Group 3A 3:48>45 91
Group 4 3:52>49 93
Group 4A 4:03>4:00 97
Group 5 4:08>05 99
Group 5A 4:20>17 104
Group 6 4:31>28 108

Wednesday, May 15th, 2013

Workout is 5 times 1,200m, even
paced, with 3 minutes rest.

Group Number Pace (400)
Group 1 3:36 (72)
Group 1A 3:46 (75+)
Group 2 3:51 (77)
Group 2A 4:01 (80+)
Group 3 4:13 (84)
Group 3A 4:22 (87+)
Group 4 4:31 (90+)
Group 4A 4:38 (93)
Group 5 4:48(96)
Group 5A 4:54-55(98)
Group 6 5:14 (103+)

Wednesday, May 8th, 2013

Combo Workout: 4 mile "flow" workout at paces below, picking it up ~12 or more sec/mile on 4th mile. 15 minutes jog recovery, then 5 times 200m strides, with 90 seconds rest.

Group Number Pace (mile, 400m) 200m
Group 1 5:06 (76.5) 32
Group 1A 5:18 (79.5) 33.5
Group 2 5:35-36 (84) 34+
Group 2A 5:48 (87) 35.5-36
Group 3 6:10 (92.5) 38
Group 3A 6:18 (94.5) 39
Group 4 6:35-36 (99) 41
Group 4A 6:52 (102) 43
Group 5 7:08 (107) 45
Group 5A 7:20 (110) 46
Group 6 7:45 (116) 49

Wednesday, May 1st, 2013

This week's workout will be 2 times 2 miles, with 3 minutes recovery.
Done at roughly 10K pace.

Group Number Total Pace Mile Pace 400 Pace
Group 1 9:50 4:55 74
Group 1A 10:12 5:06-7 76.5
Group 2 10:44 5:22 80.5
Group 2A 11:20 5:40 85
Group 3 11:40 5:50 87.5
Group 3A 12:04 6:02 90.5
Group 4 12:30 6:15 94
Group 4A 12:56 6:28 97
Group 5 13:14 6:37-38 99
Group 5A 13:36 6:48 102
Group 6 14:32 7:16 109

Wednesday, April 24th, 2013

Half marathon workout. 6 mile run. 4 miles at half
marathon pace, 2 miles at aerobic threshold pace.

Group Number 4 mile pace final 2 mile pace
Group 1 5:13 5:04
Group 1A 5:24 5:15-16
Group 2 5:40 5:31-32
Group 2A 6:00 5:51
Group 3 6:11 6:02
Group 3A 6:24 6:13
Group 4 6:38 6:27
Group 4A 6:51 6:40
Group 5 7:01 6:49
Group 5A 7:15 7:01
Group 6 7:46-48 7:33

Wednesday, April 17th, 2013

Two different workouts. 2.5K at 5K pace
and tempo run followed by hills

Group Number 2.5K time 400m Pace
Group 1 7:33 73
Group 1A 7:45 74.5-75
Group 2 7:56 76.5
Group 2A 8:16-18 78.5-79.5
Group 3 8:51-53 85
Group 3A 8:57 86-87
Group 4 9:16 88.5-89.5
Group 4A 9:30 92
Group 5 9:45 94
Group 5A 10:15 99-100
Group 6 10:45 104-06

Wednesday, April 10th, 2013

5K prep workout, 4 X 1200m, done "slow, fast", where
"slow" is relaxed, unforced.
2 min recovery

Group Number Slow Fast Slow Fast
Group 1 3:31 3:28 3:31 3:28
Group 1A 3:43 3:40 3:43 3:40
Group 2 3:50 3:47 3:50 3:47
Group 2A 3:59 3:56 3:59 3:56
Group 3 4:10 4:07 4:10 4:07
Group 3A 4:21 4:18 4:21 4:18
Group 4 4:31 4:28 4:31 4:28
Group 4A 4:41 4:38 4:41 4:38
Group 5 4:47 4:44 4:47 4:44
Group 5A 4:54 4:51 4:54 4:51
Group 6 5:06 5:03 5:06 5:03

Wednesday, April 3rd, 2013

This workout is a tuneup for upcoming 5Ks. 3 Times 1 mile, 2.5 minutes rest

Group Number Mile 1 Mile 2 Mile 3
Group 1 4:46-48 4:43-45 4:39-41
Group 1A 5:01-03 4:57-59 4:53-55
Group 2 5:14-16 5:11-13 5:08-10
Group 2A 5:26-28 5:23-25 5:20-22
Group 3 5:40-42 5:37-39 5:34-36
Group 3A 5:52-54 5:49-51 5:46-48
Group 4 6:07-09 6:04-06 6:01-03
Group 4A 6:19-21 6:16-18 6:13-15
Group 5 6:27-29 6:24-26 6:21-23
Group 5A 6:37-39 6:34-36 6:31-33
Group 6 6:50-52 6:47-49 6:44-46

Wednesday, March 27th, 2013

This week's workout will be a Combo Workout with a greater emphasis on hills. First a 20 min tempo run about 25-30 sec slower than 5K race pace, 15 minutes easy jogging, then 6 x Cowan Park Hills (2 minutes recovery).

Group Number 20 minute pace
Group 1 @5:10
Group 1A @5:18-20
Group 2 @5:36
Group 2A @5:52
Group 3 @6:00
Group 3A @6:13-15
Group 4 @6:28
Group 4A @6:40
Group 5 @6:52-54
Group 5A @7:05
Group 6 @7:36

Wednesday, Mar. 20th

Combo workout, 4 mile progression run, 15 min easy jogging,
5 X "glide" hills (80% effort), 2 min recovery

Group Number Mile 1 Mile 2 Mile 3 Mile 4
Group 1 5:16 5:08 5:00 4:52
Group 1A 5:28 5:20 5:12 5:04
Group 2 5:44 5:36 5:28 5:20
Group 2A 5:58 5:50 5:42 5:34
Group 3 6:22 6:14 6:06 5:58
Group 3A 6:30 6:24 6:16 6:08
Group 4 6:48 6:40 6:32 6:24
Group 4A 6:58 6:50 6:42 6:36
Group 5 7:14 7:06 6:58 6:50
Group 5A 7:26 7:18 7:10 7:02
Group 6 7:56 7:48 7:40 7:32

Wednesday, March 13th, 2013

This week's workout will be a Combo Workout: a 3.5 tempo run (about 25-30 sec slower than 5K race pace), 15 minutes easy jogging, then 6 x Cowan Park Hills (2 minutes recovery).

Group Number 3.5 mile tempo
Group 1 @5:07-8
Group 1A @5:16
Group 2 @5:32-34
Group 2A @5:50-52
Group 3 @6:00
Group 3A @6:15
Group 4 @6:30
Group 4A @6:44-46
Group 5 @6:55-57
Group 5A @7:08
Group 6 @7:40-45
Wednesday, March 6th, 2013

Combo Workout: 4 mile "flow" workout at paces below, picking it up 10 or more sec/mile on 4th mile. 15 minutes jog recovery, then 5 times 200m strides, with 90 seconds rest.

Group Number Pace (mile, 400m) 200m
Group 1 5:03 (76) 32
Group 1A 5:16 (79) 33.5
Group 2 5:32 (83) 34+
Group 2A 5:44 (86) 35.5-36
Group 3 6:06 (91.5) 38
Group 3A 6:14 (93+) 39
Group 4 6:28 (97) 41
Group 4A 6:45 (101) 43
Group 5 7:00 (105) 45
Group 5A 7:12 (108) 46
Group 6 7:40 (115) 48.5

Wednesday, Feb. 27th, 2013

4 X 1 mile progression workout, faster each mile
Recovery is 2.5 minutes

Group Number Mile 1 Mile 2 Mile 3 Mile 4
Group 1 4:56 4:52 4:48 4:44
Group 1A 5:10 5:06 5:02 4:58
Group 2 5:22 5:18 5:14 5:10
Group 2A 5:30 5:26 5:22 5:18
Group 3 5:40 5:37 5:34 5:31
Group 3A 5:56 5:52 5:49 5:46
Group 4 6:12 6:09 6:06 6:03
Group 4A 6:20 6:17 6:14 6:11
Group 5 6:38 6:34 6:30 6:26
Group 5A 6:46 6:42 6:38 6:34
Group 6 7:16 7:13 7:10 7:06

Wednesday, Feb. 13th, 2013

This week's workout will be 7 times 800 Meters,
done "slow", "fast" with 2 minutes rest,
where "slow" means unforced, relaxed.

Group Number Slow Fast
Group 1 2:21 2:18
Group 1A 2:26 2:23
Group 2 2:36 2:33
Group 2A 2:39 2:36
Group 3 2:44 2:41
Group 3A 2:52 2:49
Group 4 3:00 2:57
Group 4A 3:05 3:02
Group 5 3:11 3:08
Group 5A 3:14 3:11
Group 6 3:27 3:24

Wednesday, February 6th, 2013

7 X 1000m @ 6K race pace, 2 minute rest.

Group Number 1000m 400m Pace
Group 1 2:55-56 70
Group 1A 3:02-3 73
Group 2 3:10-12 76
Group 2A 3:19-20 80
Group 3 3:24-25 81.5
Group 3A 3:35 86
Group 4 3:45 90
Group 4A 3:50 92
Group 5 3:58-60 95
Group 5A 4:04-05 97
Group 6 4:18-20 103

Wednesday, January 30th, 2013

This week's workout will be 5 times 1,200 Meters, done slow, fast with 2.5 minutes rest.

Group Number Slow Fast
Group 1 3:36 3:33
Group 1A 3:44-5 3:41
Group 2 3:51 3:48
Group 2A 4:02 3:59
Group 3 4:12 4:09
Group 3A 4:21 4:18
Group 4 4:33 4:30
Group 4A 4:39 4:36
Group 5 4:48 4:45
Group 5A 4:54-55 4:51
Group 6 5:14 5:11

January 23rd, 2013

The workout is 4 x 1600m, constant pace. Recovery is 2 minutes.

Group Number Mile pace 400 pace
Group 1 4:50 72.5
Group 1A 5:02-3 75.5
Group 2 5:13 78
Group 2A 5:24 81
Group 3 5:37 84+
Group 3A 5:52 88
Group 4 6:09 92+
Group 4A 6:17 94+
Group 5 6:29 97
Group 5A 6:36-38 99
Group 6 7:02 105+

Wednesday, Jan. 16th, 2013

3 X 2000m, with 2.5 minutes recovery.

Group Number Total time Mile Pace 400m pace
Group 1 6:05 4:52 73
Group 1A 6:20 5:04 76
Group 2 6:35 5:16 70
Group 2A 6:47-48 5:26 81.5
Group 3 7:05 5:40 85
Group 3A 7:22-23 5:54 88.5
Group 4 7:45 6:12 93
Group 4A 7:55 6:20 95
Group 5 8:10 6:32 98
Group 5A 8:25 6:44 101
Group 6 8:52 7:05 106+

Wednesday, January 9th, 2013

This week's workout will be two times 1.5 miles, with 3 minutes recovery.

Group Number Total Pace Mile Pace 400 Pace
Group 1 7:24 4:56 74
Group 1A 7:42 5:08 77
Group 2 8:00 5:20 80
Group 2A 8:15 5:30 82.5
Group 3 8:36 5:44 86
Group 3A 8:56 5:58 89.5
Group 4 9:24 6:16 94
Group 4A 9:36 6:24 96
Group 5 9:54 6:36 99
Group 5A 10:12 6:48 102
Group 6 10:48 7:12 108

Wednesday, January 2nd, 2013

This week's workout will be 2 times 2 miles, with 4 minutes recovery.
It's cold, so paces are adjusted down.

Group Number Total Pace Mile Pace 400 Pace
Group 1 10:00 5:00 75
Group 1A 10:24 5:12 78
Group 2 10:48 5:24 81
Group 2A 11:12 5:36 84
Group 3 11:46 5:53-54 88
Group 3A 12:15 6:08 92
Group 4 12:36 6:18 95
Group 4A 13:04 6:32 98
Group 5 13:12-15 6:36-38 99
Group 5A 13:52 6:56 104
Group 6 14:40 7:20 110

Wednesday, Dec. 26th

4 mile progression run

Group Number Mile 1 Mile 2 Mile 3 Mile 4
Group 1 5:24 5:16 5:08 5:00
Group 1A 5:32 5:24 5:16 5:08
Group 2 5:44 5:36 5:28 5:20
Group 2A 6:04 5:56 5:48 5:40
Group 3 6:20 6:12 6:04 5:56
Group 3A 6:40 6:32 6:24 6:16
Group 4 6:52 6:44 6:36 6:28
Group 4A 7:08 7:00 6:52 6:44
Group 5 7:16 7:08 7:00 6:52
Group 5A 7:28 7:20 7:12 7:04
Group 6 7:50 7:40 7:30 7:20

Group Number First 4 Miles Last Mile
Group 1 5:12 faster
Group 1A 5:24-26 faster
Group 2 5:45-46 faster
Group 2A 6:08 faster
Group 3 6:16 faster
Group 3A 6:32 faster
Group 4 6:50 faster
Group 4A 7:10 faster
Group 5 7:20 faster
Group 5A 7:30 faster
Group 6 8:00 faster

Wednesday, December 12th, 2012

"STARTING OVER"

4.5 Mile "flow" workout, first 3.5 moderate pace, then pick it up pretty hard.

Group Number First 3.5 Miles Last Mile
Group 1 5:12 faster
Group 1A 5:24-26 faster
Group 2 5:45-46 faster
Group 2A 6:08 faster
Group 3 6:16 faster
Group 3A 6:32 faster
Group 4 6:50 faster
Group 4A 7:10 faster
Group 5 7:20 faster
Group 5A 7:30 faster
Group 6 8:00 faster

Wednesday, December 5th, 2012

"STARTING OVER"

4 Mile "flow" workout, first 3 moderate pace (~ half marathon pace), then pick it up hard.

Group Number First 3 Miles Last Mile
Group 1 5:12 ~25 sec faster
Group 1A 5:24 ~25 sec faster
Group 2 5:45 ~25 sec faster
Group 2A 6:06 ~25 sec faster
Group 3 6:16 ~25 sec faster
Group 3A 6:32 ~25 sec faster
Group 4 6:50 ~25 sec faster
Group 4A 7:10 ~15 sec faster
Group 5 7:20 ~15 sec faster
Group 5A 7:30 ~15 sec faster
Group 6 8:00 faster

Wednesday, Nov. 21st

6 (women)to 8 (men) X 1000m, 90sec rest

Run moderate (1st 2), fast (next 2,3), faster (last 2,3)

Group Number Pace avg. 400 pace(1,2) 400(3,4) 400(final sets)
Group 1 3:00 73 72 71
Group 1A 3:08 76 75 74
Group 2 3:16 80 79 78
Group 2A 3:24 83 82 81
Group 3 3:31-32 86 85 84
Group 3A 3:42-43 90 89 88
Group 4 3:47-48 92 91 90
Group 4A 3:54-55 94 93 92
Group 5 4:01-03 97 96 95
Group 5A 4:09-10 101 100 99
Group 6 4:26-28 108 107 106

Wednesday, Nov. 14th, 2012

3 or 4 X 2000m, with 2.5 minutes recovery.

Group Number Total time Mile Pace 400m pace
Group 1 5:57-58 4:46 71.5
Group 1A 6:15 5:00 75
Group 2 6:27-28 5:10-12 77.5
Group 2A 6:47-48 5:26 81.5
Group 3 7:05-07 5:40 85
Group 3A 7:17-18 5:50 87.5
Group 4 7:35-36 6:04-05 91
Group 4A 8:00-02 6:24-25 96
Group 5 8:20-22 6:32-34 98
Group 5A 8:25-27 6:44-46 101
Group 6 9:00-02 7:12-14 108

Wednesday, November 7th, 2012

4 or 5 Mile "flow" workout, first 3 or 4 easy (~ half marathon pace), then pick it up hard.

Group Number 3 or 4 Mile Pace Last Mile
Group 1 5:08 ~15 sec faster
Group 1A 5:19-20 ~15 sec faster
Group 2 5:36-38 ~15 sec faster
Group 2A 5:52-54 ~15 sec faster
Group 3 6:08-10 ~15 sec faster
Group 3A 6:24-26 ~15 sec faster
Group 4 6:32-34 ~15 sec faster
Group 4A 6:48-50 ~15 sec faster
Group 5 7:05 ~15 sec faster
Group 5A 7:16-17 ~10 sec faster
Group 6 7:45-48 ~10 sec faster

Wednesday, October 31, 2012:

This week's Wednesday workout will be

2x 1.75 miles, with 3 minutes recovery at current 10K (men) or 6K (women) pace.

Group Number Total Time Mile Pace 400 Pace
Group 1 8:31-32 4:52-53 73
Group 1A 8:55-56 5:06-07 76.5
Group 2 9:13-15 5:16-18 79
Group 2A 9:48-50 5:36 84
Group 3 10:09-11 5:48 87
Group 3A 10:23-25 5:56 89
Group 4 10:44-46 6:08-10 92
Group 4A 11:19-21 6:28-29 97
Group 5 11:33-35 6:36 99
Group 5A 11:47-49 6:44-45 101
Group 6 12:43-45 7:16 109

Wednesday, October 24th, 2012

This week's workout will be 2 (or 3) times 2 miles, with 4 minutes recovery.

Group Number Total Pace Mile Pace 400 Pace
Group 1 9:48-50 4:54 73.5
Group 1A 10:16-18 5:08 77
Group 2 10:40-42 5:20 80
Group 2A 11:20 5:40-42 85
Group 3 11:46 5:53-54 88
Group 3A 12:05 6:02 90.5
Group 4 12:28 6:14-15 93.5
Group 4A 13:04 6:32 98
Group 5 13:24-26 6:42-44 100.5
Group 5A 13:48 6:54-56 103
Group 6 14:40 7:20 110

Wednesday, October 17th, 2012

Surging Workout. 2 X 12 minute tempo, spiced with short surges of 10 sec or so. First 12 minutes will surge at 4,6,8, 10 & 11 minutes, 2nd 12 minutes, surge as above BUT with 2 "wild card" surges, planted with runners by coaches.

Group Number Base Pace 400m Pace
Group 1 5:03-04 76
Group 1A 5:17-18 79+
Group 2 5:35 84
Group 2A 5:43-44 86
Group 3 5:58 89.5
Group 3A 6:08-10 92
Group 4 6:16-18 94
Group 4A 6:32 98
Group 5 6:42-44 100.5
Group 5A 6:50-52 102.5
Group 6 7:32-35 113

Wednesday, October 10th, 2012

Cross Country Pacing workout. 8 (women 6) X 1000m @ XC race pace, 90 second rest.

Group Number 1000m 400m Pace
Group 1 3:02 72
Group 1A 3:10 76
Group 2 3:18 79
Group 2A 3:25-26 82
Group 3 3:33 85
Group 3A 3:43 89
Group 4 3:48 91
Group 4A 3:55-56 94
Group 5 4:02 6.5
Group 5A 4:10-11 100
Group 6 4:28 107
Wednesday, October 3rd, 2012

Cross Country Workout #7 Hill Transitions. Three 6-7 minute runs, with 2 min rests, which feature a 160m climb. We will practice recovering and reaccelerating after each climb. First repeat has 1 hill, 2nd 2 hills and last segment 3 hills. Assess your recovery by timing yourself for 200-400m after cresting the hill & recovering on the flats.

Group Number Base Mile Pace recovery 400 pace
Group 1 4:56 74
Group 1A 5:08-10 77
Group 2 5:22-24 81
Group 2A 5:34-36 83
Group 3 5:48-50 87
Group 3A 6:04-05 91
Group 4 6:14-16 94
Group 4A 6:24-25 96
Group 5 6:35-36 99
Group 5A 6:46-48 102
Group 6 7:08 107

Wednesday, Sept. 26th, Combo workout

3.5 mile progression run, followed by 15 min easy jog,
then 5 X 1 minute hills, with 2 minutes recovery.


Group Number Mile 1 Mile 2 Mile 3 Last 1/2
Group 1 5:16 5:08 5:00 2:26
Group 1A 5:28 5:20 5:12 2:32
Group 2 5:42 5:34 5:26 2:39
Group 2A 5:58 5:50 5:42 2:46
Group 3 6:10 6:00 5:50 2:51
Group 3A 6:28 6:20 6:12 3:02
Group 4 6:36 6:28 6:20 3:06
Group 4A 6:46 6:38 6:30 3:11
Group 5 7:00 6:52 6:44 3:18
Group 5A 7:12 7:04 6:56 3:24
Group 6 7:32 7:24 7:16 3:34

Wednesday, September 19th, 2012

6 Mile "flow" workout, first 5 easy (~slightly slower than 1/2 marathon pace), then pick it up hard. First 5 miles will be "ins and outs" around the outer, hilly loop of Green Lake.

Group Number 5 Mile Pace Last Mile
Group 1 5:12-14 ~15 sec faster
Group 1A 5:24-25 ~15 sec faster
Group 2 5:40-42 ~15 sec faster
Group 2A 5:56-58 ~15 sec faster
Group 3 6:12-14 ~15 sec faster
Group 3A 6:31-32 ~15 sec faster
Group 4 6:40-42 ~15 sec faster
Group 4A 6:52-54 ~15 sec faster
Group 5 7:04-06 ~15 sec faster
Group 5A 7:15-17 ~10 sec faster
Group 6 7:44-45 ~10 sec faster

Wednesday, September 12th, 2012

Cross country race simulation, get out fast and engage (1st 1200m), slower cruise (to be able to finish strong), then focus on fast finish (last 1200m)

Group Number 1st 1200m middle 1.5 or 3 mile last 1200m
Group 1 3:45 5:15-16 3:40
Group 1A 3:52 5:30 3:47
Group 2 4:02 5:45-47 3:57
Group 2A 4:14 6:02-04 4:09
Group 3 4:24 6:18-20 4:19-20
Group 3A 4:36 6:35-37 4:32
Group 4 4:43 6:40-42 4:39
Group 4A 4:54 6:50-52 4:49
Group 5 5:00 7:04-06 4:55
Group 5A 5:08 7:10-12 5:03
Group 6 5:22 7:40 5:18

Wednesday, September 5th, 2012

Workout is a short version (5 or 3 miles) of a cross country race .

Group Number 1st 3.5 or 1.5 Miles middle mile last 800
Group 1 5:12 5:02 2:27
Group 1A 5:26 5:16 2:31
Group 2 5:48 5:36 2:44
Group 2A 6:00 5:48 2:50
Group 3 6:20 6:08 3:00
Group 3A 6:32 6:20 3:05
Group 4 6:40 6:28 3:10
Group 4A 6:52 6:44 3:18
Group 5 7:00 6:52 3:22
Group 5A 7:12 7:04 3:28
Group 6 7:30 7:20 3:35

Wednesday, August 29, 2012

Half Marathon Tuneup 4.5 Miles, first 4 @ half marathon pace, then final 800m @ 10K race pace. Goals: Accurate pacing, finishing fast.

Group Number 4 Mile Pace 800m Pace
Group 1 5:14 2:29
Group 1A 5:25-26 2:35
Group 2 5:40-42 2:42
Group 2A 6:00-02 2:53
Group 3 6:10-12 2:58
Group 3A 6:30 3:07
Group 4 6:45-47 3:14
Group 4A 6:56-58 3:20
Group 5 7:04-06 3:24-25
Group 5A 7:36-40 3:39-40
Group 6 7:52-54 3:49
Wednesday, August 22nd, 2012

Half Marathon Prep 7 Mile "flow" workout, first 6 easy (~marathon pace), then pick it up hard

Group Number 6 Mile Pace Last Mile
Group 1 5:25 4:55
Group 1A 5:35 5:05
Group 2 5:52 5:22
Group 2A 6:20 5:50
Group 3 6:25 5:55
Group 3A 6:45 6:15
Group 4 7:00 6:30
Group 4A 7:15 6:45
Group 5 7:35 7:05
Group 5A 7:48 7:18
Group 6 8:00 7:30

Tuesday, August 14th, 2012

Railroad Days 10K Tuneup. 7 X 1000m @ 10K race pace, 60 second rest.

Group Number 1000m 400m Pace
Group 1 3:03 73
Group 1A 3:11 76
Group 2 3:19 79.5
Group 2A 3:32 85
Group 3 3:41 88.5
Group 3A 3:47 91
Group 4 3:54 93.5
Group 4A 4:04-05 97.5
Group 5 4:07-08 99
Group 5A 4:15-15 101.5
Group 6 4:30 108

Wednesday, August 8th, 2012 Interrupted 4 Mile

This week's Workout will be a 3 Mile Tempo Run,1 min rest, then final fast mile. Goal: Practice finishing fast.

Group Number 3 Mile Tempo Mile Pace
Group 1 4:58 4:50
Group 1A 5:12-4 5:05
Group 2 5:25 5:18
Group 2A 5:45 5:37
Group 3 5:57 5:49
Group 3A 6:06 5:58
Group 4 6:18 6:10
Group 4A 6:35 6:27
Group 5 6:41-42 6:34
Group 5A 7:00 6:52
Group 6 7:25 7:17

Wednesday, July 25th, 2012

Seafair 8K Tuneup. 6 X 1000m @ 8K race pace, on 60 second rest.

Group Number 1000m 400m Pace
Group 1 3:00-01 72
Group 1A 3:09-10 76
Group 2 3:18 79+
Group 2A 3:30 84
Group 3 3:40 8
Group 3A 3:45 90
Group 4 3:52 92.5
Group 4A 4:01-02 96+
Group 5 4:05-06 98
Group 5A 4:11-12 100+
Group 6 4:26 107

Wednesday, July 18th, 2012

This week's workout 8 X 1000m, 90 seconds recovery, done "slow", "fast", where slow = no straining.

Group Number Slow Fast
Group 1 3:00 2:57
Group 1A 3:08 3:05
Group 2 3:16 3:13
Group 2A 3:28 3:25
Group 3 3:38 3:35
Group 3A 3:44 3:41
Group 4 3:51 3:47
Group 4A 4:00 3:57
Group 5 4:04 4:01
Group 5A 4:10 4:07
Group 6 4:25 4:22

Wednesday, July 4th, 2012

This week's Workout will be a 3 Mile Tempo Run plus 2 x 800m on 1 minute rest. Goal: To get used to finishing fast.

Group Number 3 Mile Tempo 800m Pace
Group 1 4:58 2:20
Group 1A 5:10 2:25
Group 2 5:24 2:32
Group 2A 5:44 2:40
Group 3 5:56 2:51
Group 3A 6:06 2:55
Group 4 6:18 3:00
Group 4A 6:32 3:06-7
Group 5 6:40 3:10-11
Group 5A 7:00 3:12-13
Group 6 7:20 3:28

Wednesday, June 20th, 2012

This week's workout will be a 3.5 mile progressive tempo run, easy jog recovery, then 4 x 400m with 1 minute rest.

Group Number Mile 1 Mile 2 Mile 3 Mile 4 400m
Group 1 5:16 5:08 5:00 2:25 66
Group 1A 5:28 5:20 5:12 2:30 67
Group 2 5:42 5:34 5:26 2:38 70
Group 2A 6:04 5:56 5:48 2:49 74
Group 3 6:16 6:08 6:00 2:55 77
Group 3A 6:28 6:20 6:12 3:01 80
Group 4 6:40 6:32 6:24 3:08 82
Group 4A 6:52 6:44 6:36 3:15 83
Group 5 7:01 6:53 6:45 3:18 85
Group 5A 7:16 7:08 7:00 3:26 87
Group 6 7:40 7:32 7:24 3:38 91

Wednesday, June 13th, 2012

This week's Workout will have 2 different workouts: The 5k/10k runners will run 2 x 2 miles with 3 minutes recovery, while the half-marathoners and non-racers will do over-distance, pushing the final mile.

Group Number 2 Miles 400m Pace
Group 1 9:52 74
Group 1A 10:18 77+
Group 2 10:36-38 79
Group 2A 10:54-56 81.8
Group 3 11:28 86
Group 3A 11:52 89
Group 4 12:32 94
Group 4A 12:52 96.5
Group 5 13:20 100
Group 5A 13:44 103
Group 6 14:24 108

Half-Marathoners, Marathoners: 7 + 1

High School: 3 + 1

Wednesday, June 6th, 2012

This week's workout will be a Combo Workout: 2 times 1 mile, 3 minutes rest, and then 4 times 200m strides (unless racing on Friday), with 45-60 seconds recovery.

Group Number Mile (mile, 400m) 200m
Group 1 4:52 (73) 31
Group 1A 5:06 (76.5) 31.5
Group 2 5:15 (79) 33+
Group 2A 5:25 (81.3) 34.5-35
Group 3 5:40 (85) 36.5
Group 3A 5:45 (86) 38.5-39
Group 4 5:54 (88+) 40-41
Group 4A 6:06 (91.5) 43
Group 5 6:12 (93) 45
Group 5A 6:32 (98) 46
Group 6 7:00 (105+) 48

Wednesday, May 23rd, 2012

This week's workout will be a Combo Workout: 3 miles @ 5 seconds per mile slower than 10k race pace, then 4 x 200m strides.

Group Number 3 Mile Pace 200m
Group 1 @4:58-59 32
Group 1A @5:12-5:13 33.5
Group 2 @5:24-25 34+
Group 2A @5:44-45 35.5-36
Group 3 @5:58-59 37.5
Group 3A @6:09 38.5-39
Group 4 @6:20 41
Group 4A @6:35 43
Group 5 @6:42 45
Group 5A @6:52 47
Group 6 @7:18 48.5

Wednesday, May 16th, 2012

This week's workout will be an 8k tune-up: 2.5 miles at 6-8 seconds/mile slower than 8k race pace, 1 mile rest then 1 mile at 8k race pace or faster.

Group Number 2.5 Mile Pace 1 Mile Pace
Group 1 @4:55-56 4:48-49
Group 1A @5:09 5:02
Group 2 @5:21 5:14
Group 2A @5:42 5:35
Group 3 @5:55 5:48-49
Group 3A @6:05 5:58-59
Group 4 @6:16 6:09-10
Group 4A @6:22-23 6:16-17
Group 5 @6:38 6:31-32
Group 5A @6:48 6:41-42
Group 6 @7:16-18 7:11-12

Wednesday, May 9th, 2012

This week's workout will be 7-8 times 1,000m with 90 seconds recovery.

Group Number 1000m
Group 1 2:55-56
Group 1A 3:05-06
Group 2 3:12-13
Group 2A 3:16-17
Group 3 3:22-23
Group 3A 3:35-36
Group 4 3:43-44
Group 4A 3:50-51
Group 5 3:58-59
Group 5A 4:06-07
Group 6 4:18-20

Wednesday, May 2nd, 2012

This week's workout will be a Combo Workout: a 20 minute tempo run, 15 minutes easy jogging, then 6 x Cowan Park Hills (2 minutes recovery).

Group Number 20 Minute tempo
Group 1 @5:16
Group 1A @5:24
Group 2 @5:40
Group 2A @5:50
Group 3 @6:00
Group 3A @6:16
Group 4 @6:40
Group 4A @6:52
Group 5 @7:10
Group 5A @7:22
Group 6 @7:48

Wednesday, April 25th, 2012

This week's workout will be 6 x 1000m with 90 seconds recovery. These repetitions will go slow, slow, medium, medium, fast, fast.

Group Number Slow Medium Fast
Group 1 3:00 2:57 2:54
Group 1A 3:08 3:05 3:02
Group 2 3:18 3:15 3:12
Group 2A 3:29 3:26 3:23
Group 3 3:38 3:35 3:32
Group 3A 3:47 3:44 3:41
Group 4 3:53 3:50 3:47
Group 4A 3:59 3:56 3:53
Group 5 4:05 4:03 4:00
Group 5A 4:10 4:07 4:04
Group 6 4:25 4:22 4:19

Wednesday, April 18th, 2012

This week's workout will be a Combo Workout: 4 miles at Aerobic Threshold pace, 15 minute easy jogging, then 5 x 300m, 100 seconds rest.

Group Number Mile Pace 300m
Group 1 @5:00 48, 46
Group 1A @5:16 50, 49
Group 2 @5:29 51, 50
Group 2A @5:50 54, 53
Group 3 @6:05 57, 56
Group 3A @6:15 58, 57
Group 4 @6:28 60, 59
Group 4A @6:42 62, 61
Group 5 @6:48 68, 67
Group 5A @6:58 71, 70
Group 6 @7:40 74, 73

Wednesday, April 11th, 2012

This week's workout will a Combo Workout: 2 x 15 minute Fartlek run, 15 minutes easy jogging, then 6 x Cowan Park Hills (with 2 minutes recovery).

Group Number Fartlek Mile Pace (trade leads every 2 minutes)
Group 1 @4:58
Group 1A @5:13
Group 2 @5:28
Group 2A @5:48
Group 3 @6:03
Group 3A @6:15
Group 4 @6:28
Group 4A @6:42
Group 5 @6:46
Group 5A @6:56
Group 6 @7:30

Wednesday, April 4th, 2012

This week's workout will be either Threshold Runs for Half and Full-Marathoners, or 4 x 1 Mile for 5k/10k runners.

Group Number Total Miles Format Suggested Mile Paces
Group 1 10 Miles 8+1+1 5:20>5:08>5:00
Group 1A 9 Miles 7+1+1 5:40>5:20>5:13
Group 2 8.5 Miles 7+1+0.5 5:52>5:36>5:28
Group 2A 8.5 Miles 7+1+0.5 6:20>6:04>5:55
Group 3 8 Miles 6+1+1 6:32>6:14>6:06
Group 3A 8 Miles 6+1+1 6:48>6:26>6:18
Group 4 6 Miles 4+1+1 6:56>6:38>6:28
Group 4A 6 Miles 4+1+1 7:08>6:50>6:44
Group 5 5.5 Miles 4+1+0.5 7:22>7:06>6:58
Group 5A 5 Miles 3+1+1 7:48>7:32>7:24

4 x 1600m, Accelerating each mile. Recovery is 2 minutes.

Group Number Mile 1 Mile 2 Mile 3 Mile 4
Group 1A 5:08 5:04 5:00 4:56
Group 2 5:20 5:16 5:12 5:08
Group 2A 5:28 5:25 5:22 5:18
Group 3 5:40 5:37 5:34 5:30
Group 3A 5:57 5:54 5:51 5:48
Group 4 6:06 6:03 5:59 5:55
Group 4A 6:13 6:10 6:07 6:04
Group 5 6:24 6:21 6:18 6:14
Group 5A 6:36 6:33 6:29 6:26
Group 6 7:12 7:09 7:06 7:03

Wednesday, March 28th, 2012

This week's workout will be Threshold Runs, either 4.5 (Groups 3 through 6) or 5 miles in the 3:1:0.5 or 2:2:1 format, dropping down to below AeT pace.

Group Number First 2 miles Miles 3 and 4 Last mile
Group 1 5:20-22 5:06 4:55-56
Group 1A 5:36-38 5:20 5:12
Group 2 5:44 5:32 5:24
Group 2A 6:00 5:52 5:44
Group Number First 3 miles Mile Four Last .5 miles
Group 3 6:24 6:26 3:00
Group 3A 6:36 6:26 6:06
Group 4 6:45 6:30 3:11
Group 4A 7:00 6:50 3:20
Group 5 7:08 6:52 3:22
Group 5A 7:20 7:04 3:27-28
Group 6 7:35-38 7:30 3:42

Wednesday, March 21st, 2012

This week's workout will be Threshold Runs, start at 30 seconds slower than 5K race pace, drop down to Aerobic Threshold pace

Group Number Total Distance Format + Paces (mile)
Group 1 8 M (6+1+1) 5:20>5:05>4:55
Group 1A 8 M 6+2 (5:40>5:12)
Group 2 8 M 6+2 (5:45>5:24)
Group 2A 7 M 5+2 (6:06>5:46)
Group 3 7 M 5+2 (6:18>6:00)
Group 3A 6.5 M 5+1.5 (6:25>6:10)
Group 4 4.5 M 3+1.5 (6:36>6:21)
Group 4A 4.5 M 3+1.5 (6:52>6:36)
Group 5 4.5 M 3+1.5 (7:00>6:45)
Group 5A 4 M 3+1 (7:08>6:53)
Group 6 4 M 3+1 (7:40>7:25)

Wednesday, March 14th, 2012

This week's workout will be 2 times a 15 minute Fartlek run, 15 minutes of easy jogging, then 6 times Cowan Park Hills (with 2 minutes recovery).

Group Number Fartlek Mile Pace (trade leads every 2 minutes)
Group 1 @ 5:00
Group 1A @ 5:16
Group 2 @ 5:30
Group 2A @ 5:50
Group 3 @ 6:06
Group 3A @ 6:18
Group 4 @ 6:32
Group 4A @ 6:44
Group 5 @ 6:48
Group 5A @ 6:58
Group 6 @ 7:35

Wednesday, March 7th, 2012

This week's workout will be 4 times 1600 Meters, accelerating each mile, with 2 minutes recovery between each.

Group Number Mile 1 Mile 2 Mile 3 Mile 4
Group 1 4:52 4:48 4:44 4:40
Group 1A 5:07 5:03 4:59 4:55
Group 2 5:20 5:16 5:12 5:08
Group 2A 5:28 5:24 5:22 5:16
Group 3 5:40 5:37 5:33 5:29
Group 3A 5:56 5:52 5:48 5:44
Group 4 6:06 6:03 5:59 5:55
Group 4A 6:15 6:12 6:08 6:04
Group 5 6:24 6:21 6:17 6:13
Group 5A 6:35 6:32 6:28 6:24
Group 6 7:07 7:03 6:59 6:55

Wednesday, February 29th, 2012

This week's workout will be 7 times 800 Meters, done slow, fast with 2 minutes rest.

Group Number Slow Fast
Group 1 2:17 2:13.5
Group 1A 2:24 2:21
Group 2 2:29 2:26
Group 2A 2:31 2:28
Group 3 2:37 2:34
Group 3A 2:46 2:43
Group 4 2:53 2:50
Group 4A 2:58 2:55
Group 5 3:03 3:00
Group 5A 3:06 3:03
Group 6 3:22 3:19

Wednesday, February 22nd, 2012

This week's workout will be 6 or 7 times 1,000 Meters, done slow, slow, slow, fast, fast, fast with 2 minutes rest.

Group Number Slow Fast
Group 1 2:58 (69+) 2:50 (68)
Group 1A 3:02 (72+) 2:59 (71.6)
Group 2 3:08 (75.2) 3:05 (74)
Group 2A 3:11 (76.5) 3:08 (75.2)
Group 3 3:18 (79.2) 3:15 (78)
Group 3A 3:31 (84.4) 3:28 (83.2)
Group 4 3:38 (87.2) 3:35 (86)
Group 4A 3:44 (89.6) 3:41 (88.4)
Group 5 3:49 (91.6) 3:46 (90.4)
Group 5A 3:54 (93.6) 3:51 (92.4)
Group 6 4:14 (101.6) 4:11 (100.4)

Wednesday, February 15th, 2012

This week's workout will be 5 times 1,200 Meters, done slow, fast with 2.5 minutes rest.

Group Number Slow Fast
Group 1 3:30 3:27
Group 1A 3:40 3:37
Group 2 3:48 3:45
Group 2A 3:55 3:52
Group 3 4:04 4:01
Group 3A 4:16 4:13
Group 4 4:25 4:22
Group 4A 4:32 4:29
Group 5 4:38 4:35
Group 5A 4:44 4:41
Group 6 5:07 5:04

Wednesday, February 8th, 2012

This week's workout will be 4 times 1,600 Meters, with 2.5 minutes recovery.

Group Number Slow Fast 400 Pace
Group 1 4:46 4:43 71+
Group 1A 4:57 4:54 74
Group 2 5:09 5:06 77
Group 2A 5:18 5:15 79+
Group 3 5:32 5:29 83
Group 3A 5:47 5:44 86+
Group 4 5:59 5:56 89+
Group 4A 6:07 6:04 91+
Group 5 6:16 6:13 94
Group 5A 6:26 6:23 96+
Group 6 6:55 6:52 103+

Wednesday, February 1st, 2012

This week's workout will be 3 times 2,000 Meters, with 2.5 minutes recovery.

Group Number Total Pace Mile Pace 400 Pace
Group 1 6:01 4:49 72+
Group 1A 6:14 4:59 75
Group 2 6:30 5:12 78
Group 2A 6:41 5:21 80.3
Group 3 6:59 5:35 83.8
Group 3A 7:19 5:51 87.8
Group 4 7:34 6:03 91
Group 4A 7:44 6:11 92.8
Group 5 7:55 6:20 95
Group 5A 8:08 6:30 97.5
Group 6 8:44 6:59 105

Wednesday, January 25th, 2012

This week's workout will be two times 1.5 miles, with 3 minutes recovery.

Group Number Total Pace Mile Pace 400 Pace
Group 1 7:20 4:53 73
Group 1A 7:36 5:04 76
Group 2 7:54 5:16 79
Group 2A 8:09 5:26 81.5
Group 3 8:30 5:40 85
Group 3A 8:54 5:56 89
Group 4 9:12 6:08 92
Group 4A 9:24 6:16 94
Group 5 9:39 6:26 96.5
Group 5A 9:53 6:35 99
Group 6 10:38 7:05 106+

Saturday, January 14th and Wednesday, January 11th, 2012

Saturday, January 14, 2012:
This Saturday's workout will be 2x 3 miles with,
3 minutes recovery. You can start out on the track
to get your pace, then take off.
Wednesday, January 11, 2012:

This week's Wednesday workout will be

2x 1.75 miles, with 3 minutes recovery.

Group Number Total Pace Mile Pace 400 Pace
Group 1 15:22 5:07 77
Group 1A 15:42 5:13 78+
Group 2 16:06 5:32 83
Group 2A 17:06 5:42 85.5
Group 3 18:00 6:00 90
Group 3A 18:45 6:15 93.8
Group 4 19:24 6:28 97
Group 4A 19:38 6:36 99
Group Number Total Pace Mile Pace 400 Pace
Group 1 8:40 4:57 74
Group 1A 8:58 5:08 77
Group 2 9:21 5:20 80
Group 2A 9:36 5:30 82.5
Group 3 10:00 5:44 86
Group 3A 10:33 6:01 90
Group 4 10:50 6:12 93
Group 4A 11:08 6:21 95
Group 5 11:22 6:30 97.5
Group 5A 11:40 6:40 100
Group 6 12:33 7:10 107.5

Wednesday, January 4th, 2012

This week's workout will be two times 2 miles, with 4 minutes recovery.

Group Number Total Pace Mile Pace 400 Pace
Group 1 10:00 5:00 75
Group 1A 10:22 5:11 77+
Group 2 10:48 5:24 81
Group 2A 11:06 5:33 83
Group 3 11:36 5:48 87
Group 3A 12:10 6:05 91+
Group 4 12:32 6:16 94
Group 4A 12:50 6:25 96
Group 5 13:06 6:33 98+
Group 5A 13:28 6:44 101
Group 6 14:30 7:15 109

Wednesday, December 14th, 2011

This week's workout will be a Combo Workout: 3.5 miles, then 3 x 200m strides.

Group Number Mile 1 Mile 2 Mile 3 1/2 200m
Group 1 5:16 5:08 5:00 2:26 32
Group 1A 5:30 5:22 5:14 2:33 33
Group 2 5:48 5:40 5:32 2:42 34
Group 2A 6:00 5:52 5:44 2:48 35
Group 3 6:12 6:04 5:56 2:54 38
Group 3A 6:24 6:16 6:08 3:00 39
Group 4 6:40 6:32 6:24 3:08 41
Group 4A 6:56 6:48 6:40 3:16 42.5
Group 5 7:10 7:00 6:50 3:20 44
Group 5A 7:30 7:20 7:10 3:30 45
Group 6 7:40 7:30 7:20 3:35 47

Tuesday, November 15th, 2011

This week will feature a Tuesday workout for those preparing for the USATF Northwest Regional Cross Country Championships this Saturday. The Women will pace 2.5 miles, the Men 3 miles; pacing 8 to 10 seconds per mile slower than 6k/8k race pace; picking it up over the last half mile.

Group Number Women (2 mile) Men (2.5 mile)
Group 1 --- 5:02
Group 1A --- 5:12
Group 2 5:36-38 5:20-22
Group 2A 5:46-48 5:34-36
Group 3 5:52-53 5:46-48
Group 3A 6:08-09 6:08-09
Group 4 6:23-24 6:27-28
Group 4A 6:30-32 6:40-42
Group 5 6:52-54 6:52-54
Group 5A 7:04-05 7:04-05
Group 6 7:06-08 7:10-12

Wednesday, November 16th, 2011

This week's Wednesday Night workout (for those not completing the above Tuesday Night workout) will be a 3 Mile Cutdown run (getting down close to 5k race-pace by the end).

Group Number Mile 1 Mile 2 Mile 3
Group 1 5:20-22 5:08-10 4:58
Group 1A 5:25-26 5:14 5:05
Group 2 5:38 5:28 5:18
Group 2A 5:52 5:42 5:32
Group 3 6:08 5:58 5:48
Group 3A 6:19 6:09 5:59
Group 4 6:32 6:22 6:12
Group 4A 6:42 6:32 6:22
Group 5 6:54 6:44 6:34
Group 5A 7:10 7:00 6:50
Group 6 7:30 7:20 7:10

Wednesday, November 9th, 2011

This week's workout will be a 4 Mile Cutdown Run: run 4 miles, picking up the pace by about 10 seconds per mile at the start of each mile.

Group Number Mile 1 Mile 2 Mile 3 Mile 4
Group 1 5:25 5:15 5:05 4:55
Group 1A 5:40 5:30 5:20 5:10
Group 2 5:50 5:40 5:30 5:20
Group 2A 6:05 5:55 5:45 5:35
Group 3 6:20 6:10 6:00 5:48
Group 3A 6:35 6:25 6:15 6:06
Group 4 6:45 6:35 6:25 6:15
Group 4A 6:55 6:45 6:35 6:25
Group 5 7:05 6:55 6:45 6:35
Group 5A 7:15 7:05 6:55 6:45
Group 6 7:50 7:40 7:30 7:20

Wednesday, October 19th, 2011

This week's workout will be 6-7 x 1,000 meters at a slow pace for the first 3 and a fast pace for the last 3 or 4. There will be 1 minute rest between the slow repeats and 2 minutes of rest between the fast repeats.

Group Number First 3-4 Repeats (Slow) Last 3 Repeats (Fast)
Group 1 3:07 2:55
Group 1A 3:16 3:04-5
Group 2 3:23-4 3:14-5
Group 2A 3:30-1 3:22-3
Group 3 3:38 3:29-30
Group 3A 3:46 3:35-6
Group 4 3:50 3:40-1
Group 4A 4:02 3:50-1
Group 5 4:08 3:58-9
Group 5A 4:16 4:06-7
Group 6 4:23 4:13-4