2003 Workouts

31 December 2003

1x...	Run	Recover
	Indian File Running for 6-10 laps a little faster than previous week's pace
6-10x...
	200 meter cutdowns	200m jog

24 December 2003

10x...	Run	Recover
	400 meters at fastest possible average	200m jog
4x...
	100 meter cutdowns	100m jog

17 December 2003

4x...	Run	Recover
	1500 meters first 1000m @ 10K pace last 500m @ 5K pace	500m jog
3x...
	200 meter cutdowns	200m jog

10 December 2003

6x...	Run	Recover
	1000 meters	400m jog
Notes on the 1000's: 10K pace on numbers 1, 2, 4, 6 5K pace on numbers 3 and 5
3x...
	150 meter cutdowns	250m jog

3 December 2003

2-3x...	Run	Recover
	600 meters @ current mile pace	400 jog
	400 meters faster than prior rep	200 jog
	300 meters faster than prior rep	200 jog
	200 meters faster than prior rep	200 jog
	100 meters faster than prior rep	400 jog

19 November 2003

8-10x...	Run	Recover
	800m @ Yasso or 5K pace	400m jog
3x...
	200 meter cutdowns	200m jog

12 November 2003

3x...	Run	Recover
	4x 300m w/ 100m jog @ fastest possible average	400m jog

5 November 2003

1x...	Run	Recover
	1000m @ 10k pace 2000m @ 10k pace 800m @ 3-5k pace 1500m: first 1000m @ 10k pace last 500m @ 5k pace	400m jog 800m jog 400m jog
4x...
	100 meter cutdowns	100m jog

29 October 2003

4x...	Run	Recover
	1200 meters 300 meters	100m jog 400m jog
Notes on the 1200's: 1st 1200m: lap1 @10k, lap2 @10k, lap3 @10k pace 2nd 1200m: lap1 @10k, lap2 @10k, lap3 @5k pace 3rd 1200m: lap1 @10k, lap2 @5k, lap3 @5k pace 4th 1200m: lap1 @5k, lap2 @5k, lap3 @5k pace
Notes on the 300's: Start at mile date pace and work down to mile goal pace

22 October 2003

10x...	Run	Recover
	400 meters: mile date pace or faster	200m jog
3x...
	200 meter cutdowns	200m jog

15 October 2003

3-4x...	Run	Recover
	1600 meters: 5K pace for first and last set 10K pace for middle set(s)	400m jog
3x...
	300 meter cutdowns	100m jog

8 October 2003

6-8x...	Run	Recover
	800 meters: Yasso or 5K pace	400m jog
3x...
	150 meter cutdowns	250m jog

1 October 2003

8x...	Run	Recover
	500 meters: a little faster than 5K pace	300m jog
3x...
	250 meter cutdowns	150m jog

24 September 2003

5x...	Run	Recover
	1000 meters: 1st set at 5K pace 2nd set at 10K pace 3rd set at 10K pace 4th set at 10K pace 5th set at 5K pace	400m jog
3x...
	300 meter cutdowns	100m jog

17 September 2003

1x...	Run	Recover
	1600m @ 10K pace 1200m @ 8K pace 1000m @ 5K pace 800m @ 3K pace 400m @ mile pace 200m @ 800m pace	400 jog 400 jog 400 jog 400 jog 200 jog 200 jog

10 September 2003

4x...	Run	Recover
	3 x 400 meters w/ 200jog: 1st lap at 10K 2nd lap at 5K 3rd lap at mile	200 jog
3x...
	200 meter cutdowns

3 September 2003

3x...	Run	Recover
	1600 meters	400 jog
3x...
	150 meter cutdowns

26 August 2003

4-5x...	Run	Recover
	4 minutes start at 10k pace work down to 5K pace	400 jog
3x...
	200 meter cutdowns

20 August 2003

4x...	Run	Recover
	4 x 300m start at 5K and work towards mile goal	400 jog

13 August 2003

6x...	Run	Recover
	800m @ 5K or Yasso pace	400 jog
3x...
	300 meter cutdowns	100 jog

6 August 2003

1x...	Run	Recover
	1 mile time trial

30 July 2003

20x...	Run	Recover
	200m @ 5K pace	200 jog

23 July 2003

5x...	Run	Recover
	400m @ 5K pace	400 jog

16 July 2003

3x...	Run	Recover
	1600m @ 5K pace	1 minute
3x...
	150 meter cutdowns	250 jog

9 July 2003

1x...	Run	Recover
	5-8K (12�-20 laps) alternating laps at 10K and 10K plus 15 sec pace Example: lap 1 at 1:45 (7:00 min/mile) lap2 at 2:00 (8:00 min/mile)
4x...
	100 meter cutdowns

2 July 2003

10x...	Run	Recover
	400 meters @ fastest possible average	200 jog
3x...
	200 meter cutdowns	200 jog

25 June 2003

4x...	Run	Recover
	1200 meters @ 5k pace	100 jog
	300 meters @ mile pace	400 jog

18 June 2003

2x...	Run	Recover
	600 meters @ current mile pace	400 jog
	400 meters faster than prior rep	200 jog
	300 meters faster than prior rep	200 jog
	200 meters faster than prior rep	200 jog
	100 meters faster than prior rep	400 jog

11 June 2003

7x...	Run	Recover
	1000 meters @ the following: set 1, 3 , 5, 7 @ 5K pace set 2, 4, 6 @ 10K pace	400 jog
3x...
	150 meter cutdowns	250 jog

4 June 2003

4x...	Run	Recover
	150m at mile pace	50m jog
5x...
	400m @ fastest possible average	400m slow walk/jog
5x...
	200m a bit faster than previous set	200m jog

28 May 2003

4x...	Run	Recover
	1600 meters @ the following paces: number 1 by lap: 3K, 5K, 10K, 10K number 2 by lap: 10K, 10K, 5K, 10K number 3 by lap: 5K, 5K, 10K, 10K number 4 by lap: 10K, 10K, 5K, 5K	400 jog
4x...
	100 meter cutdowns

21 May 2003

10x...	Run	Recover
	400 meters @ 5K pace	100 jog
4x...
	200 meter cutdowns	200 jog

14 May 2003

1x...	Run	Recover
	1000 meters @ 10K pace	400 jog
	2000 meters @ 10K pace	400 jog
	800 meters @ 3K pace	400 jog
	1500 meters as follows: first 1000m @ 10K pace last 500m @ 5K pace	400 jog
3x...
	150 meter cutdowns	250 jog

7 May 2003

3x...	Run	Recover
	600 meters: @ current mile pace w/ 400m jog 400 meters: @ goal mile pace w/ 200m jog 300 meters: @ goal mile pace w/ 200m jog 200 meters: @ 800m pace w/ 400m jog 100 meters: @ 400m race pace	400 jog

30 April 2003

4x...	Run	Recover
	1200 meters w/ 100m jog recovery: 1st: all laps at 10k pace 2nd: 10k, 10k, 5k pace 3rd: 10k, 5k, 5k pace 4th: 5k, 5k, 5k pace 300 meter at mile date pace gently cut down with each set	400 jog

23 April 2003

4x...	Run	Recover
	4 x 300 meters @ the following paces: 1st 300m @ 5K pace w/ 100m jog 2nd 300m @ mile pace w/ 100m jog 3rd 300m @ mile goal pace w/ 100m jog 4th 300m @ a bit faster than mile goal pace	400 jog

16 April 2003

4x...	Run	Recover
	1600 meters @ the following: laps 1 & 2 @ 10K pace laps 3 & 4 @ 5K pace	400 jog
4x...
	100 meter cutdowns	100 jog

9 April 2003

6x...	Run	Recover
	1000 meters @ 5K pace	400 jog
4x...
	200 meter cutdowns	200 jog

2 April 2003

8x...	Run	Recover
	500 meters @ fastest possible average	300 jog
4x...
	150 meter cutdowns	250 jog

26 March 2003

3x...	Run	Recover
	2000 meters @ the following: laps 1,2,3,4 @ 10K pace lap 5 @ 5K pace	400 jog
3x...
	300 meter cutdowns starting at current mile pace	100 jog

19 March 2003

4-5x...	Run	Recover
	4 minutes @ 5K pace	400 jog
4x...
	250 meters - cutdowns	150 jog

12 March 2003

3x...	Run	Recover
	600 meters @ mile race pace	400 jog
	400 meters @ mile pace less 1-2 sec	200 jog
	300 meters @ prior pace less 1-2 sec	200 jog
	300 meters @ prior pace less 1-2 sec	200 jog
	100 meters @ prior pace less 1-2 sec	400 jog

5 March 2003

3x...	Run	Recover
	1600 meters @ the following: 1 & 2 @ 10K pace 3 @ 5K pace	400 jog
3x...
	200 meters - cutdowns	200

26 February 2003

4-5x...	Run	Recover
	1200 meters @ the following: 1 & 2 @ 10K pace 3, 4 & 5 @ 5K pace	400 jog
3x...
	200 meters - cutdowns	200

19 February 2003

10x...	Run	Recover
	400 meters @ fastest possible average	200 jog
4x...
	100 meters - cutdowns	100

12 February 2003

1x...	Run	Recover
	1000 meters @ 10k pace	400 jog
	2000 meters @ 10k pace	400
	800 meters @ 5k pace	400
	1500 meters as follows... 1000 @ 10K pace 500 @ 5k pace	400
1x...
	300 meters	100
	200 meters	100
	100 meters	200

5 February 2003

5x...	Run	Recover
	1000 meters @ the following: laps 1, 3 and 5 @ 10K pace laps 2 and 4 @ 5K pace	400 jog
4x...
	150 meters - cutdowns	250

29 January 2003

4x...	Run	Recover
	300 meters @ 5k pace	100 meters
	300 meters @ 5k pace -1 second	100 meters
	300 meters @ 5k pace -2 seconds	100 meters
	300 meters @ 5k pace -3 seconds	500 meters

22 January 2003

4x...	Run	Recover
	1600 meters @ the following paces 1st - 10, 10, 10, 5k pace 2nd - 10, 10, 5, 5k pace 3rd - 10, 5, 5, 5k pace 4th - 5, 5, 5, 5k pace	400 jog
4x...
	200 meters, cutdowns	200

15 January 2003

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 minutes
400 @ 79 secs    "    = 79 secs
300 @ 78 secs    "    = 58.5 secs
200 @ 77 secs    "    = 38.5 secs
100 @ 76 secs    "    = 19 secs

2x...	Run	Recover
	600 @ 1 mile race 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

8 January 2003

6-8x...	Run	Recover
	800 @ Yasso or 5k pace	400
3x...
	300 meters - cutdowns	100 meters

1 January 2003

4x...	Run	Recover
	1200 meters lap 1 @ 10k pace lap 2 @ 10k pace lap 3 @ 5k pace	100
	300 meters @ current mile pace cutdown to goal mile pace	400