1999 Workouts

December 29 4x... Run Recover   1500 (1-3 @ 10K pace, 4 at 5K pace) 500 jog 3x...   300 - cut downs 100 jog

December 22 6-8x... Run Recover   800 @ 5K pace Total time should not exceed 24 minutes. 400 jog 3x...   400 - cut downs beginning faster than 5K pace 200 jog

December 15 12x... Run Recover   400 @ 5K pace 100 jog 4x...   200 - cut downs 200 jog

December 8 3x... Run Recover   1600 meters as follows beginning with the 1st 200, every other 200 @ mile pace beginning with the 2nd 200, every other 200 @ mile pace + 10 seconds 400 jog 4x...   300 - cut downs 100 jog

December 1 1x... Run Recover   1000 @ 5K pace 400 jog   2000 @ 10K pace 400 jog   800 @ 3K pace 500 jog   1500 @ 5K pace 400 or 800 jog 3x...   200 - cut downs 200 jog

November 24 4x... Run Recover   300 @ 5K pace 100 jog   300 @ 3K pace 100 jog   300 @ 1500 pace 100 jog   300 @ 800K pace 500 jog

November 17 5x... Run Recover   1000 (laps 1,3,5 @ 10K pace; laps 2&4 @ 5K pace) 200 jog   200 @ mile pace 400 jog

November 10 1x... Run Recover   1600 @10K pace 400 jog   1600 - lap 1,2,3 @ 10K pace; lap 4 @ 5K pace 400 jog   1600 - laps 1 & 2 @ 10K pace; laps 3 & 4 at 5K pace 400 jog   1600 - lap 1 @ 10K pace; laps 2-4 @ 5K pace 400 jog 3x...   300 @ 1 mile pace and cut down 100 jog

November 3 4x... Run Recover   150 @ 1 mile pace then cutdown slightly 50 jog 6x...   400 @ 1 mile pace 200 jog   200 @ 1 mile (plus 1 to 2 seconds) pace 200 jog 3x...   150 @ a little faster than mile pace and cutdown 200 jog

October 27 8-10x... Run Recover   800 meters @ goal marathon pace     Examples:        3:30:00 marathon = 800 @ 00:03:30        3:45:00 marathon = 800 @ 00:03:45        2:50:00 marathon = 800 @ 00:02:50 400 jog

October 20 4x... Run Recover   1200 @ 10K pace 100 jog   300 @ 1 mile pace 400 jog

October 13 4x... Run Recover   300 @ 5K pace 100 jog   300 @ 3K pace 100 jog   300 @ 2K pace 100 jog   300 @ 1 mile pace 100 jog     400 jog

October 6 3x... Run Recover   2000 @ 10K..... 400 jog 4x...   200 - cut downs (a little faster than 2 weeks ago) 100 jog

September 29 6x... Run Recover   1000 meters..... 1st, 2nd, 4th and 6th @ 10K pace 3rd, 5th @ 5K pace 400 jog 3x...   300 @ 1 mile pace and cut down by 1 seconds 100 jog

September 22 1x... Run Recover   1600 meters, as follows.....       1st 200 @ marathon pace       2nd 200 @ 5K pace       3rd 200 @ marathon pace       4rd 200 @ 5K pace       etc 400 jog 8x...   400 @ 5K pace 100 jog 4x...   200 - 1/2 second cutdowns beginning @ mile pace 100 jog

September 15 8x... Run Recover   800 meters @ goal marathon pace     Examples:        3:30:00 marathon = 800 @ 00:03:30        3:45:00 marathon = 800 @ 00:03:45        2:50:00 marathon = 800 @ 00:02:50 400 jog

September 8 4x... Run Recover   1600 @ 10K pace 400 jog 4x...   200 meters, as follows...       lap 1 @ 5K pace       laps 2-3 @ 3K pace       lap 4 @ 1 mile pace 200 jog

September 1 1x... Run Recover   1600       1st lap @ marathon pace       2nd lap @ 10K pace       3rd lap @ marathon pace       4th lap @ 10K pace 400 jog 6x...   500       laps 1-4 @ 10K pace       laps 5-6 @ 5K pace 300 jog       400 jog 6x...   300 @ 5k pace 100 jog

August 25 4x... Run Recover   1200 @ 10k pace 100 jog   300 @ 5k pace 400 jog

August 18 5x... Run Recover   1000 @ 10k pace 400 jog 3x...   300 @ 5k pace 100 jog

August 11 12x... Run Recover   400 @ 10k pace 100 jog 4x...   200 @ 5k pace 200 jog

Aug 4 - One mile time trials or.... 6x... Run Recover   800 meters @ goal marathon pace     Examples:        3:30:00 marathon = 800 @ 00:03:30        3:45:00 marathon = 800 @ 00:03:45        2:50:00 marathon = 800 @ 00:02:50 400 jog

July 28 1x... Run Recover   800 meters     1st & 3rd 200 @ mile pace plus 10 seconds     2nd & 4th 200 @ mile pace 400 jog 8x...   200 @ mile pace 200 jog (400 after the set) 2x...   300 meters     (200 @ mile pace then kick 100) 500 jog

July 21 6x... Run Recover   400 @ 5k pace 400 jog

July 14 1x... Run Recover   1600 @ 10K pace 400 jog   1600 @ 8K pace 400 jog   1600 @ 5K pace 400 jog   1600 @ 3K pace 400 jog 4x...   200 - cutdowns 200 jog

July 7 4x... Run Recover   300 @ 5K pace 100 jog   300 @ 3K pace 100 jog   300 @ current mile pace 100 jog   300 @ goal mile pace 100 jog     400 jog

June 30 6x... Run Recover   1000       1 & 4 @10K pace.       2 & 5 @5K pace.       3 & 6 @3K pace. 400 jog 1x...   400 (200 @ mile pace then kick the 2nd 200)

June 23 3x... Run Recover   1600 @ 5k pace. 1 minute rest 3x...   300 - cut downs 100 walk

June 16 10x... Run Recover   400 @ FPA (fastest possible average). 200 jog 3x...   150 - cut downs 250

June 9 4x... Run Recover   4 minutes @ 5K pace. (Round off to the nearest 50 meters.) 400 - slow 4x...   300 - cut downs 100

June 2 1x... Run Recover   1000 @ 5K pace 400   2000 @ 10K pace 400   800 @ 1 mile pace 400   1500 (1000 @ 10K pace; 500 @ 5K pace) 400 3x...   300 - cut downs 100

May 26 6x... Run Recover   400 @ 1 mile goal pace 200   200 @ 1-2 seconds faster than 1 mile pace 400 3x...   150 - cut down from comfortable pace 250

May 19 4x... Run Recover   1200 @ 5k pace 100   300 @ mile pace 400

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