2000 Workouts

27 December 2000 8x... Run Recover   500 meters     2 @ 5K pace     2 @ 3k pace     2 @ mile date pace     2 @ mile goal pace 300 jog 3x...   300 meters     1st @ mile goal pace     2nd, cut by 1 second     3rd, cut by another second 100 4x...   100 meters     quick, relaxed pace 100

20 December 2000 6-8x... Run Recover   1000 @ 10K (odd numbered) and 5K (even numbered) pace 400 jog 4x...   100 meters     quick, relaxed pace 100

13 December 2000 4-5x... Run Recover   1600 @ 5K or 10K pace 400 jog 4x...   100 meters     quick, relaxed pace 100

6 December 2000 10x... Run Recover   400 at the following paces:      1-3 @ 5K pace      4-6 @ 3K pace      7-9 @ mile date pace      10 @ goal mile pace 200 jog 4x...   200 meters     quick, relaxed pace 200

29 November 2000 4x... Run Recover   4 minutes @ 5K pace 400 jog 4x...   150 meters     quick, relaxed pace 250

22 November 2000 3x... Run Recover   2000 meters @ 10K pace 400 jog 6x...   100 meters     quick, relaxed turnover 100

15 November 2000 4x... Run Recover   300 meters @ 10K pace 100 jog   300 meters @ 5K pace 100 jog   300 meters @ mile date pace 100 jog   300 meters @ mile goal pace 100 jog   Recover 400 jog 6x...   100 meters     quick, relaxed turnover 100

8 Nov 2000 4x... Run Recover   1200 meters at the following:     1st - all laps @ 10K pace     2nd - laps 1 & 2 @ 10K, lap 3 at 5K pace     3rd - laps 1 @ 10K, laps 2 & 3 at 5K pace     4th - all laps at 5K pace 100   300 meters @ date mile pace 400 4x...   100 meters     quick, relaxed turnover 100

1 Nov 2000 8-10x... Run Recover   800 @ Yasso or close to 5k pace ? 4x...   100 meters     quick, relaxed turnover 100

25 Oct 2000 12x... Run Recover   400 @ 5K pace 200 jog 1.5 - 2 minutes 4x...   100 meters, as follows:     Think form, relaxation @ count strides 100

18 Oct 2000 4x... Run Recover   1600 @ 10K pace 400 jog 3x...   300 meters - cutdowns 100

11 Oct 2000 6x... Run Recover   1000 meters at the following:     1, 2 ,4 ,6 @ 10k pace     3, 5 @ 5K pace 400 jog 3x...   200 meters - cutdowns 200

4 Oct 2000 5x... Run Recover   1200 meters at the following:     lap 1 @ 10k pace     lap 2 @ marathon pace     lap 3 @ 10K pace 400 jog 3x...   150 meters - cutdowns 250

27 Sept 2000 4x... Run Recover   300 meters @ a second slower than mile date pace 100 jog   300 meters @ mile date pace 100 jog   300 meters @ mile date pace 100 jog   300 meters @ a second faster than mile date pace sec 100 jog   Recover 400 jog

20 Sept 2000 7 or 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 3x...   200 meters - cutdowns 200

13 Sept 2000 3x... Run Recover   1600 @ 10K pace pace 400 jog 3x...   300 meters - cutdowns 100

6 Sept 2000 12x... Run Recover   400 @ 5K pace pace 100 jog 4x...   150 meters - cutdowns 250

30 Aug 2000 5x... 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 3x...   300 meters - cutdowns 100

23 Aug 2000 4x... Run Recover   1000 @ 10K pace 400 4x...   200 meters - cutdowns 200

16 Aug 2000 1x... Run Recover   5k (12 1/2 laps) @ marathon pace 400-800 4x...   300 @ 10K, 5K, 3K, 1.5K pace 100

9 Aug 2000 4x... Run Recover   200 meters, as follows... First Set    1. marathon pace    2. 10K pace    3. 5K pace    4. mile pace Second Set    5. 5K pace    6. marathon pace    7. mile pace    8. 10K pace Third Set    9. 10K pace    10. mile pace    11. marathon pace    12. 5K pace Fourth Set    13. mile pace    14. 5K pace    15. 10K pace    16. marathon pace 200   between sets 400

2 Aug 2000 4x... Run Recover   200 meters    1 & 2 @ mile pace    3 @ mile -1 sec pace    4 @ mile -2 sec pace 200 1x...   1 mile    first 800 @ 1 mile + 1% pace    second 800 @ 1 mile - 1% pace At least 800 4x...   200 - cutdowns NOTE: Do these only only if the 1 mile was not a PR. 200

26 July 2000 1x... Run Recover   200 @ 1 mile pace 200   400 @ 1 mile pace 200   600 @ 1 mile pace 400   800 @ 1 mile pace 400   600 @ 1 mile-plus pace 400   400 @ 1 mile-plus pace 200   200 @ 1 mile-plus pace

19 July 2000 5x... Run Recover   400 @ 5K pace 400

12 July 2000 5x... Run Recover   1000 meters at the following paces....     #1 @ 10K (your Wharf to Wharf) pace     #2 @ 5K (5-6 seconds faster) pace     #3 @ 10K pace     #4 @ 3K (8-10 seconds faster) pace     #5 @ 10K pace 400

5 July 2000 Here's an example of the following workout: A 5:20 per mile pace = 80 secs per 400. Run... 600 @ 80 secs per 400 = 2:00 400 @ 79 secs " = 79 secs 300 @ 78 secs " = 58.5 secs 200 @ 77 secs " = 38.5 secs 100 @ 76 secs " = 19 secs 3x... Run Recover   600 @ 1 mile pace 400   400 @ (1 mile pace/400) -1 sec 200   300 @ (1 mile pace/400) -2 secs 200   200 @ (1 mile pace/400) -3 secs 200   100 @ (1 mile pace/400) -4 secs 200   Recovery 400

28 June 2000 3x... Run Recover   1600 @ 5K pace 1 minute 1x...   Recovery 400-800 jog 3x...   200 - cutdowns 200 jog

21 June 2000 2x... Run Recover   800 @ 3K pace 400   600 @ 1500 pace 400   400 @ mile pace 200   200 @ 1/2 mile pace 400

14 June 2000 4x... Run Recover   1200 @ 5K pace 100   300 @ mile race pace (and cutdown slightly) 400

7 June 2000 2x... Run Recover   400 @ mile race pace 30 second jog   800 @ mile race pace 1 minute jog   400 @ mile race pace 5 minute jog 4x...   200 @ 800 race pace 200 jog

31 May 2000 6x... Run Recover   1000 at the follow...    1, 2, 4, 6 @ 10K pace    3 & 5 @ 5-10 secs faster 400 jog 6x...   150 - cutdown in pairs 250 jog

24 May 2000 3x... Run Recover   2000 - (1 & 2 @ 10K pace; 3 @ 5K pace) 400 jog 3x...   300 - cutdowns 100 jog

17 May 2000 10x... Run Recover   400 @ fastest possible average 200 jog 4x...   200 - cutdowns 200 jog

10 May 2000 1x... Run Recover   800 @ 5K pace 400 jog   1000 @ 5K pace 400 jog   1200 @ 5K pace 400 jog   800 @ 5K pace 400 jog   600 @ mile date pace 400 jog   400 @ mile goal pace 400 jog   200 @ 800 meter pace

3 May 2000 4x... Run Recover   4 minutes @ 5K pace 400 jog in 3 - 4 minutes 4x...   200 meters - cutdowns 200 jog

26 April 2000 4x... Run Recover   300 meters @ mile date pace 100 jog   300 meters @ mile date pace -1 sec 100 jog   300 meters @ mile date pace -2 sec 100 jog   300 meters @ mile date pace -3 sec 100 jog   Recover 400 jog

19 April 2000 6x... Run Recover   800 meters @ 5K pace 200 jog   200 meters @ mile goal pace 400 jog

12 April 2000 4x... Run Recover   1600 meters (800 @ 10k; 800 @ 5K pace) 400 jog 4x...   150 meters - cutdowns 250

5 April 2000 2-3x... Run Recover   600 meters @ date mile pace 400 jog   400 meters @ goal mile pace 200 jog   300 meters @ goal mile pace 200 jog   200 meters @ 1 sec faster than goal mile pace 200 jog   100 meters @ .5 to 1 sec faster than goal mile pace 200 jog   Recovery... 400 jog

29 March 2000 6x... Run Recover   1000 meters as follows...     1, 3, 5 @ 10k pace     2, 4, 6 @ 5k pace 400 jog 4x...   200 meters - cutdowns 200

22 March 2000 3x... Run Recover   2000 meters @ 10k pace 400 jog 3x...   300 meters - cutdowns 100

15 March 2000 10x... Run Recover   400 meters as follows....    1-4 @ date mile pace    5-8 @ goal mile pace    9-10 - cutdowns 200 jog Recovery...     200-600 4x...   200 meters - cutdowns 200

8 March 2000 1x... Run Recover   1000 @ 10K pace 400 jog   2000 @ 10K pace 600 jog   800 @ 3-5K pace 500 jog   1500 meters, as follows....    1000 @ 10K pace    500 @ 5K pace

1 March 2000 5x... Run Recover   1200 meters, as follows...     1 - all laps @10k pace     2 - laps @10K, 10K, 5K pace     3 - laps @10K, 5K, 10K pace     4 - laps @5K, 10K, 10K pace     3 - laps @5K, 10K, 5K pace 400 jog 4x...   200 - cut down 200 jog

23 February 2000 3-4x... Run Recover   300 meters @ 5K pace 100 jog   300 meters @ 3K pace 100 jog   300 meters @ 1500 pace 100 jog   300 meters @ goal 1500 pace 500 jog

16 February 2000 6-10x... 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

9 February 2000 4x... Run Recover   1600 meters as follows     1 - 10k pace     2 - laps @10K, 10K, 10K, 5K pace     3 - laps @10K, 10K, 5K, 5K pace     4 - laps @10K, 5K, 5K, 5K pace 400 jog 3x...   300 @ mile pace and cut down 100 jog

2 February 2000 8-16x... Run Recover   400 meters @ current mile pace     Total running time should not exceed 20 minutes. 200 jog

26 January 2000 5x... Run Recover   1000 meters     1, 2 and 4 @ 10K pace     3 and 5 @ 5K pace 400 jog 3x...   200 @ mile pace and cut down 200 jog

19 January 2000 4x... Run Recover   1200 meters     1st 1200 @ 10K pace     2nd 1200 @ 10K/10K/5K pace     3rd 1200 @ 10K/5K/5K pace     4th 1200 @ 5K pace 100 jog 3x...   300 @ mile pace 400 jog

12 January 2000 10x... Run Recover   500 meters     1, 4, 7, 10 @ 10K pace     2, 5, 8 @ 5K pace     3, 6, 9 @ 1 mile pace 300 jog

5 January 2000 1x... Run Recover   2000 @ 10K pace 400 jog 2x...   1000 @ 5K pace 400 jog 5x...   400 @ 1 mile pace 200 jog

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