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Middle Distance Workouts

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Monday 3-11-13

If you are focusing on the 800 meters run a 600 meter time trail (T.T.), focusing on the 1600 meters run a 1200 meter time trail, and focusing on the 3200 meter run a mile and a half.  Time trail (T.T.) means run evenly close to your best speed.

After your time trail (T.T.) go run 3 miles (not a jog), come back on the track. 

Run all repetitions at mile date pace 1 x 200 w/400 m jog, 1 x 400 w/600 m jog, 1 x 600 w/500 m jog and 1 x 300 w/300m jog. 

Boys:  Run 4 x 100 17-16-15-14; jog back 100 m after each repetition.

Middle distance runner Jose Penaloza: 
1600 4:26; 3200 9:15.
Goal for the 1600 sub 4:20 and 2 mile sub 9:00
 

Monday, March 11, 2013 

Time trail 1 ½ mile;

Run 4 miles;

Run all repetitions at mile date pace (4:28) 66-67/400; 1 x 200 at 33 w/400 m jog, 1 x 400 at 66 w/600 m jog, 1 x 600 1:40 w/500 m jog and 1 x 300 at 50. 

Run 4 x 100 17-16-15-14; jog back 100 m after each repetition.

Tuesday and Wednesday:  Easy run 8 miles

Thursday:  Compete Mile and 800 or 3(4 x 300 at 51-50-49-48 w/100 m jog rest, 400 m between sets)

Friday:  Easy run 4 miles

Saturday:  Invitational Compete 2 mile.  2 mile Race, because you have to qualify for Arcadia.

Sunday:  Long run 10 miles. 

Coach Payan


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