2001 Workouts

26 December 2001 1x... Run Recover   1000 meters @ 10k pace 400 jog   2000 meters @ 10k pace 400   800 meters @ 3k pace 400   1500 meters as follows...     1000 @ 10K pace     500 @ 5k pace 400 3x...   150 meters - cutdowns 250

19 December 2001 8x... Run Recover   500 meters @ mile date pace 300 jog 4x...   100 meters - cutdowns 100

12 December 2001 4x... Run Recover   1600 meters as follows:     1st - all laps 10k pace     2nd - all laps 10k pace     3rd - 10, 10, 10, 5k pace     4th - 10, 10, 5, 5k pace 400 jog 3x...   200 meters, mile date pace and cutdown 200

5 December 2001 6x... Run Recover   1000 meters @ the following:      1, 2, 4, 6 @ 10K pace      3, 5 @ 5K pace 400 jog 4x...   150 meters, mile date pace and cutdown 250

28 November 2001 2-3x... Run Recover   600 meters @ 5K pace 200 jog   400 meters @ 1500 race pace 200 jog   300 meters @ 1500 race pace 200 jog   200 meters @ 800 race pace 200 jog   100 meters @ 800 race pace 400 jog

21 November 2001 5x... Run Recover   800 meters @ 5K pace 200 jog   200 meters @ mile date pace 400 jog

14 November 2001 4x... Run Recover   1200 meters @ the following pace    laps 1-2 @ 10K pace    lap 3 @ 5K pace 100 jog   300 meters @ mile date pace 400 jog

7 Nov 2001 10x... Run Recover   400 meters @ 1 mile date pace 200 jog 4x...   150 meters, cutdowns 250

31 October 2001 1x... Run Recover   3000 meters @ 10K pace 400 jog   1000 meters @ 5K pace 400 jog   2000 meters @ the following...     1000 @ 10K pace     1000 @ 5K pace 400 jog 4x...   200 meters, start @ 5K+ and cutdown 200 jog

24 October 2001 8-10x... Run Recover   800 meters @ Yasso pace 400 4x...   100 meters     quick, relaxed turnover 100

17 October 2001 1x... Run Recover   4 x 300 meters @ 5K pace 100 jog   Recovery 400   4 x 300 meters @ the following...     1st-3rd @ 5K pace     4th @ 1 mile pace 100 jog   Recovery 400   4 x 300 meters @ the following...     1st-2nd @ 5K pace     3rd @ 1 mile pace     4th @ 800 pace 100 jog   Recovery 400   4 x 300 meters @ the following...     1st @ 5K pace     2nd @ 1 mile pace     3rd @ 800 pace     4th @ 400 pace 100 jog   Recovery 400

10 October 2001 4x... Run Recover   1500 @ the following...    l200 @ 10K pace    300 @ 5K pace 300 jog 4x...   150 meters @ 5K and cutdown 250 jog

3 October 2001 6x... Run Recover   1000 @ the following...    laps 1, 2, 4 & 6 @ 10K pace    laps 3 & 5 @ 5K pace 400 jog 4x...   200 meters, start @ 5K+ and cutdown 200 jog

26 September 2001 12x... Run Recover   400 @ 5K pace 100 jog 4x...   100 meters, quick and relaxed 100 jog

19 September 2001 3x... Run Recover   2000 @ 10K pace 400 jog 4x...   200 meters, cutdown from 5K pace 200 jog

12 September 2001 6-8x... Run Recover   800 @ Yasso or 5K pace 400 jog

5 September 2001 3x... Run Recover   500 @ 10K pace 200 jog   400 @ 5K pace 200 jog   300 @ mile pace 200 jog   200 @ 800 pace 200 jog   100 @ 400 pace 200 jog   Recover 400 jog

29 August 2001 4x... Run Recover   1200 meters @ 10K pace 100 jog   300 meters @ 5K pace 400 jog 4x...   150 meters @ 1 mile pace 250 jog

22 August 2001 3x... Run Recover   1600 @ 10K pace 400 jog 5x...   200 meters @ 5k pace then cutdown by 1/2 to 1 second. 200 jog

15 August 2001 5x... Run Recover   4 minutes @ 10 pace 400 jog 3x...   300 meters @ 5k pace then cutdown 100

8 August 2001 20x... Run Recover   200 meters @ 5K pace 200 jog

1 August 2001 4-5x... Run Recover   800 meters @ Yasso pace 400 jog 3x...   300 meters @ 5k pace then cutdown 250

25 July 2001 4x... Run Recover   1200 @ the following paces:    lap 1 @ marathon pace    lap 2 @ 10K pace    lap 3 @ 5K pace 400 jog 4x...   150 @ own pace 250 jog

18 July 2001 6x... Run Recover   400 @ 5K pace 400 jog

11 July 2001 3x... Run Recover   1600 @ 5K pace 1 minute 4x...   200 - cutdowns 200 jog

4 July 2001   Run Recover   Post-Firecracker 10K workout - to be announced

27 June 2001 10x... Run Recover   400 meters @ fastest possible average 200 jog 4x...   150 meters, fast and relaxed 250

27 June 2001 10x... Run Recover   400 meters @ fastest possible average 200 jog 4x...   150 meters, fast and relaxed 250

20 June 2001 4x... Run Recover   1000 meters @ fastest possible average (cutdown) 400 jog 3x...   300 meters - cutdowns 100 walk

13 June 2001 4x... Run Recover   4 minutes @ 5k pace 400 jog or 4-5 minutes pace or faster (max pace for a 12 min run) 4x...   200 meters - cutdowns 100

6 June 2001 4x... Run Recover   400 meters @ current mile pace 400 jog   200 meters @ the following pace:      400 meters time - 4 secs / 2 400 jog 4x...   100 meters - quick, relaxed 100 jog

30 May 2001 4x... Run Recover   1200 meters     1 @ 10K pace     2 @ 10K, 10K, 5K pace     3 @ 10K, 5K, 5K     4 @ 10K, 5K, 3K 400 jog 3x...   100 meters     Start @ mile pace and cut down 100 walk

23 May 2001 1x... Run Recover   3000 meters @ 10K pace 400 slow jog   2000 meters @ 5K pace 400 slow jog   1000 meters @ 3K pace 400 slow jog 4x...   150 meters - quick, relaxed 250 jog

16 May 2001 Surprise workout and BBQ

9 May 2001 6x... Run Recover   1000 @ 5K pace 400 jog 3x...   300 meters - cutdowns 100 walk

2 May 2001 16x... Run Recover   300 meters @ 3k pace 100 jog 4x...   150 meters - cutdowns 250

25 April 2001 8x... Run Recover   800 meters 5K pace even or negative splits 400 jog 3x...   200 meters     cutdowns 200

18 April 2001 4x... Run Recover   1600 meters as follows     1st - all laps 10k pace     2nd - 10, 10, 5, 5k pace     3rd - 10, 5, 5, 5k pace     4th - all laps 5k pace 400 jog 4x...   100 meters     cutdowns 100

11 April 2001 10x... Run Recover   400 meters @ fastest possible average 200 jog 4x...   150 meters     cutdowns 250

4 April 2001 1x... Run Recover   1000 meters @ 10k pace 400 jog   2000 meters @ 10k pace 400   800 meters @ 3k pace 400   1500 meters @ 5k pace 400 3x...   200 meters     cutdowns 200

28 March 2001 4x... Run Recover   1200 meters     Lap 1 @ 10K pace     Laps 2-3 @ 5K pace 100 jog   300 meters     Start at date mile pace and cut down a bit 400 jog

21 March 2001 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 date 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

14 March 2001 3x... Run Recover   2000 meters     Laps 1-4 @ 10K pace     Lap 5 @ 5K pace 400 jog 3x...   150 meters     Build speed first 50 meters 250

7 March 2001 4x... Run Recover   4 minutes @ 5k pace 400 jog 3-4 minutes 3x...   300 meters     1 - date mile pace     2 - goal mile pace     3 - little faster 100

28 February 2001 8x... Run Recover   500 meters    2 @ 5k pace    2 @ 3k pace    2 @ mile date pace    2 @ mile goal pace 300 jog 3x...   200 meters     quick, relaxed pace 200

21 February 2001 4x... Run Recover   1500 meters    1st @ 10k pace    2nd - 1000 @ 10k, 500 @ 5k pace    3rd - 500 @ 10k, 1000 @ 5k pace    4th @ 5k pace 400 jog 3x...   200 meters     quick, relaxed pace 200

14 February 2001 6x... Run Recover   1000 meters    1, 3 & 5 @ 10K pace    2, 4, 6 @ 5k pace 400 jog 4x...   150 meters     quick, relaxed pace 250

7 February 2001 16x... Run Recover   300 meters @ 5k pace    Or do 4 x 4 x 300 with a 400 recovery jog    between sets. 100 jog 4x...   100 meters     quick, relaxed pace 100

31 January 2001 4x... Run Recover   1600 meters @ 10k pace     1st - all laps 10k pace     2nd - 10, 10, 10, 5k pace     3rd - 10, 10, 5, 5k pace     4th - 10, 5, 5, 5k pace 400 jog 4x...   150 meters     quick, relaxed pace 250

24 January 2001 1x... Run Recover   1000 meters @ 10k pace 400 jog   2000 meters @ 10k pace 400   800 meters @ 3k pace 400   1500 meters @ 5k pace 400 3x...   200 meters     quick, relaxed pace 200

17 January 2001 10x... Run Recover   400 meters. Start @ 5K pace a cut down to goal mile pace. 200 jog 4x...   100 meters     quick, relaxed pace 100

10 January 2001 6-8x... Run Recover   800 meters @ the Yasso or 5K pace 400 jog 5x...   150 meters     quick, relaxed pace 250

3 January 2001 5x... Run Recover   1200 meters     1 @ 10K pace     2 @ 10K, 10K, 5K pace     3 @ 10K, 5K, 5K     4 @ 10K, 5K, 5K     5 @ 5K pace 400 jog 6x...   100 meters     quick, relaxed pace 100

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