After a brief hiatus, the track workouts will resume on Tuesday, May 18th. From now on, the workouts will be held on Tuesdays at 6:30am at American University and at 6:45am at Cardozo High School. If you have questions about the AU workouts, contact Emily. If you have questions about the Cardozo workouts, contact Stephen.
This site will provide all the details you need to know about the workouts, so check it often! We will post workouts for a month at a time. See you on the track!
May 18, 2010
8-10 x 400 m (200 recovery at 5K pace)
1 mile @ 10K (400 rec)
2 miles @ marathon pace (400 rec)
800 m @ 5K
May 25, 2010
1 x 1200
2 x 800
2 x 600
3 x 400
Recovery should be 400 meters after the 1200 and 800s. After the 600s and 400s, just take 200 meters of recovery.
2 miles at marathon pace
1 mile at half marathon pace
1 mile at 10k pace
Recovery after each interval is 400 meters.
June 1, 2010
6×600 (with 200 jog recovery) @ 5K pace
4×400 (with 200 jog recovery) @ 3K pace
2-3 x 3K @ half-marathon pace with 400 jog recovery in between.
June 8, 2010
4×1000 @ 5K pace (200 jog recovery)
4×400 @ mile pace (200 jog recovery)
1x mile @ 10K pace (400 jog recovery)
3 miles @ half-marathon pace (400 jog recovery)
800 m @ 5K pace