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Previous Workouts

Beginners' group does either 6-8 x 400m at 5K pace or 4 x 400m, 1-2 x 800m at 5K pace.

5/6/08: Regular group: 4 x 1200m with 60-second recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.
4/29/08: Regular group: 1 x 1200m, 3 x 400m, 1 x 1200m, 3 x 400m. 400m recovery after first and fifth intervals; 200m recovery after all other intervals.
4/22/08: Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
4/15/08: Regular group: 1 x 3 miles at tempo pace on Ocean Ave.
Boston Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.
4/8/08: Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
Boston Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.
4/1/08: Regular group: 1 x 1200m, 1 x 800m, 1 x 1200m, 1 x 1600m. All intervals at slightly faster than 5K pace with 400m recovery jog.
Boston Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog, 1 x untimed 1200m striding the straights, floating the curves.
3/25/08: Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
Boston Marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.
3/18/08: Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.
Boston Marathon group: 1 x 20 minutes, 1-2 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog after first interval and 2-minute recovery jog after second interval.
3/11/08: Regular group: 1 x 800m, 2 x 1200m, 1 x 800m, 2 x 400m with 400m recovery jog, except 200m recovery jog before last interval. First four intervals at slightly faster than 5K pace, last two intervals at mile pace.
Boston Marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.
3/4/08: Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
2/26/08: Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
Los Angeles Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.
2/19/08: Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
Los Angeles Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.
2/12/08: Regular group: 1 x 1600m, 2 x 1200m, 1 x 800m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
Los Angeles Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog, 1 x untimed 1200m striding the straights, floating the curves.
2/5/08: Regular group: 1 x 1200m, 6 x 400m, 1 x 1200m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
Los Angeles Marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.
1/29/08: Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.
Los Angeles Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
1/22/08: Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery.
Los Angeles Marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.
1/15/08: Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
Los Angeles Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog, 1 x untimed 1600m striding the straights, jogging the curves. And don't forget to take this survey now.
1/8/08: Regular group: 3 x 2000m at 10K pace with 3-minute solid recovery run.
Los Angeles Marathon group: 3 x 2000m at 10K pace with 3-minute solid recovery run, 1 x untimed 1200m striding the straights, jogging the curves.
1/1/08: Regular group: 3 x 2008m at tempo pace with 60-second recovery jog.
12/25/07: Regular group: 1 x 1 minute, 2 minutes, 3 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute. All intervals at medium-hard effort with equal time recovery.
12/18/07: Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
12/11/07: Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
12/04/07: Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
Fall marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
11/27/07: Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
11/20/07: Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
11/13/07: Regular group: 2 x 1600m, 4 x 400m. First 1600m at 10K pace, second 1600m at slightly faster than 5K pace, 400's at mile pace. All with 2-minute recovery jog.
Fall marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
11/06/07: Regular group: 1 x 1200m, 6 x 400m, 1 x 1200m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
Fall marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.
10/30/07: Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at 10K pace, 800's at slightly faster than 5K pace, 400's at mile pace. All with 2-minute recovery jog.
Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30-40 seconds faster per mile than marathon pace with 5-minute recovery jog.
10/23/07: Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace, second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.
Fall marathon group: 1 x 4800m. First 1600m at 30-40 seconds faster per mile than marathon pace, second 1600m at 10 seconds per mile faster than the first 1600m, third 1600m at 10 seconds per mile faster than the second 1600m.
10/16/07: Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
Fall marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
10/09/07: Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.
Fall marathon group: 3-4 x 1600m at 30-40 seconds faster than marathon pace with 90-second recovery jog.
10/02/07: Regular group: 2 x 1600m, 2 x 1200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.
St. George Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
09/25/07: Regular Group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 2-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
09/18/07: Regular Group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
09/11/07: Regular Group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.
Fall marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.
09/04/07: Regular Group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.
08/28/07: Regular Group: 5th Annual Cahn Mile. Heat times were: Over 6:30 at 6:40 p.m., 6:00-6:29 at 6:50 p.m, 5:30-5:59 at 7:00 p.m, 5:00-5:29 at 7:10 p.m., Sub-5:00 at 7:20 p.m.
Fall marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
08/21/07: Regular Group: 1 x 1200m, 4 x 400m. First interval at mile pace, remaining intervals slightly faster. 10-minute recovery after first interval, 2-minute recovery after 400m intervals.
Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
08/14/07: Regular Group: 1 x 800m, 2 x 400m, 4 x 200m, 1 x 800m. First and last intervals at mile pace, middle intervals faster. 4-minute recovery after first interval, 3-minute recovery after 400m intervals, 2-minute recovery after 200m intervals.
Fall marathon group: 5-6 x 6 minutes at 30 seconds faster than marathon pace with 60-second recovery jog.
08/07/07: Regular group: 3 x 800m (pace discussed at workout), 1 x 1600m (untimed) striding the straights and jogging the curves. Four-minute recovery jog after 800m intervals.
07/31/07: Regular group: 1 x 800m, 4 x 400m, 1 x 800m, 4 x 400m. 400m recovery after first and sixth intervals; 200m recovery after all other intervals.
07/24/07: Regular group: 1 x 800m, 8 x 400m. 400m recovery after first and fifth intervals; 200m recovery after all other intervals
07/17/07: Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at slightly faster than 5K pace, 800's at 3-4 seconds faster per lap than 1600m interval, 400's at 3-4 seconds faster per lap than 800m intervals. 400m recovery jog after first three intervals, 200m recovery jog after next three intervals.
07/10/07: Tempo run 1 x 4800m along Ocean Avenue (track closed for film shoot).
07/03/07: Regular group: 1 x 1600m, 8 min. slow jog, 1 x 1200m, 6 min. slow jog, 1 x 800m, 4 min. slow jog, 1 x 400m. Run the intervals at 5K pace, but push the last 400m of each interval.
06/26/07: Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
06/19/07: Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.
06/12/07: Regular group: 4 x 800m at 5K pace, 1 x 1600m at slightly faster than 5K pace.
06/05/07: Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
05/29/07: Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).
05/22/07: Regular group: 2 x 1600m at tempo with 60-second recovery, 1-2 x 1600m at slightly faster than 5K pace with 400m recovery jog.
05/15/07: Regular group: 7 x 400m at 3K pace, 1 x 2000m at 5K pace. 60-second rest after first six intervals, 400m jog after seventh interval.
05/08/07: Regular group: 1 x 1200m, 3 x 400m, 1 x 1200m, 3 x 400m. 400m recovery after first and fifth intervals; 200m recovery after all other intervals.
05/01/07: Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.
04/24/07: Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
04/17/07: Regular group: 1 x 1600m, 1 x 1200m, 2 x 800m, 1 x 400m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
04/10/07: Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery.
04/03/07: Regular group: 2 x 1600m, 2 x 1200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.
03/27/07: Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
03/20/07: Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.
03/13/07: Regular group: 1 x 800m, 2 x 1200m, 1 x 800m, 2 x 400m with 400m recovery jog, except 200m recovery jog before last interval. First four intervals at slightly faster than 5K pace, last two intervals at mile pace.
03/06/07: Regular group: 1 x 5200m at 10K pace, groups of 5 in single-file, last runner surges to front every 200m.
02/27/07: Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
Los Angeles Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
02/20/07: Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m at slightly faster than 5K pace with 400m recovery jog.
Los Angeles Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
02/13/07: Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
Los Angeles Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog, 1 x untimed 1600m striding the straights, floating the curves.
02/06/07: Regular group: 1 x 1600m, 2 x 1200m, 1 x 800m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
Los Angeles Marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.
01/30/07: Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.
Los Angeles Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
01/23/07: Regular group: 3-4 x 1600m at 10K pace with 2-minute recovery.
Los Angeles Marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.
01/16/07: Regular group: 5 x 1000m at slightly faster than 5K pace with 3-minute recovery jog.
Los Angeles Marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
01/09/07: Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
Los Angeles Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
01/02/07: Regular group: 3 x 2007m at tempo pace with 60-second recovery jog.
12/26/06: Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).
12/19/06: Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace (i.e., tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.
12/12/06: Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
12/05/06: Regular group: 4 x 1200m, 2 x 200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after next two intervals, 200m recovery jog after fifth interval. First two intervals at tempo pace, next two intervals at 5K pace, last two intervals at mile pace.
Tucson Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
11/28/06: Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
11/21/06: Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.
11/14/06: Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
11/07/06: Regular group: 1 x 1200m, 6 x 400m, 1 x 1200m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
Fall marathon group: 8-10 x 800m at with 400m recovery jog; pace to be discussed at workout (Yasso 800's). Bring water or a sports drink and use it on your recovery intervals.
10/31/06: Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).
New York Marathon Group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog after first interval.
10/24/06: Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace (i.e., tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.
Fall marathon group: 1 x 4800m. First 1600m at 30 seconds faster per mile than marathon pace (a.k.a tempo pace), second 1600m at 10 seconds per mile faster than the first 1600m, third 1600m at 10 seconds per mile faster than the second 1600m.
10/17/06: Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
Chicago Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
Fall marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
10/10/06: Regular group: 2 x 1600m, 2 x 1200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.
Long Beach Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
Fall marathon group: 2 x 1600m, 2 x 1200m at 30 seconds faster than marathon pace with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval.
10/03/06: Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
St. George Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
09/26/06: Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
09/19/06: Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.
09/12/06: Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.
Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.
09/05/06: Regular group: 24 x 400m relay (teams of two, 12 each).
Fall marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
08/29/06: Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
08/22/06: Regular Group: 4th Annual Cahn Mile. Heats were: Sub-5:00 at 6:40 p.m. 5:00-5:29 at 6:50 p.m. 5:30-5:59 at 7:00 p.m. 6:00-6:29 at 7:10 p.m. Over 6:30 at 7:20 p.m.
Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
08/15/06: Regular Group: 3 x 800m descending around mile pace with 4-minute recovery jog.
08/08/06: Regular group: 1 x 800m, 2 x 400m, 4 x 200m, 1 x 800m. First and last intervals at mile pace, middle intervals faster. 4-minute recovery after first interval, 3-minute recovery after 400m intervals, 2-minute recovery after 200m intervals.
08/01/06: Regular group: 3 x 800m (pace discussed at workout), 1 x 1600m (untimed) striding the straights and jogging the curves. Four-minute recovery jog after 800m intervals.
07/25/06: Regular group: 1 x 800m, 4 x 400m, 1 x 800m, 4 x 400m. 400m recovery after first and sixth intervals; 200m recovery after all other intervals.
07/18/06: Regular group: 4 x 400m, 1 x 1600m, 4 x 400m. 400m intervals at mile pace, 1600m interval at 5K pace. 600m recovery jog after fifth interval, 200m recovery jog after all other intervals.
07/11/06: Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at slightly faster than 5K pace, 800's at 3-4 seconds faster per lap than 1600m interval, 400's at 3-4 seconds faster per lap than 800m intervals. 400m recovery jog after first three intervals, 200m recovery jog after next three intervals.
07/04/06: Regular group: 1 x 1600m, 8 min. slow jog, 1 x 1200m, 6 min. slow jog, 1 x 800m, 4 min. slow jog, 1 x 400m. Push the last 400m of each interval.
06/27/06: Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery.
06/20/06: Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.
06/13/06: Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).
06/06/06: Regular group: 1 x 800m, 2 x 1200m, 1 x 800m, 2 x 400m generally with 400m recovery jog. First four intervals at slightly faster than 5K pace, last two intervals at mile pace.
05/30/06: Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
05/23/06: Regular group: 1 x 12 minutes at tempo pace with a 3-minute recovery jog; 3 x 800m at 5K pace with a 400m recovery jog. Note: This workout is to help prepare for racing this weekend. If you are racing, try not to run the intervals any faster than prescribed. If you are not racing this weekend, increase the pace on the 800m intervals.
05/16/06: Regular group: 7 x 400m at 3K pace, 1 x 2000m at 5K pace. 60-second rest after first six intervals, 400m jog after seventh interval.
05/09/06: Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m at slightly faster than 5K pace with 400m recovery jog.
05/02/06: Regular group: 1 x 1200m, 3 x 400m, 1 x 1200m, 3 x 400m. 400m recovery after first and fifth intervals; 200m recovery after all other intervals.
04/25/06: Regular group: 3-4 x 1600m at tempo pace with 60- to 90-second recovery.
04/18/06: Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).
04/11/06: Regular group: 2 x 1600m, 2 x 1200m with 90-second recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.
04/04/06: Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
03/28/06: Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
03/21/06: Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.
03/14/06: Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace (a.k.a tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.
Los Angeles Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
03/07/06: Regular group: 4 x 1200m, 2 x 200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after next two intervals, 200m recovery jog after fifth interval. First two intervals at tempo pace, next two intervals at 5K pace, last two intervals at mile pace.
Los Angeles Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
02/28/06: Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery.
Los Angeles Marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.
02/21/06: Regular group: 1 x 1200m, 1 x 1600m, 1 x 1200m, 1 x 800m. All intervals at slightly faster than 5K pace with 400m recovery jog.
Los Angeles Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog, 1 x untimed 1600m striding the straights, floating the curves.
02/14/06: Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
Los Angeles Marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.
02/07/06: Regular group: 4 x 1200m with 400m recovery jog. Intervals 1 and 3 are to be run fast-medium-fast; Intervals 2 and 4 are to be run medium-fast-medium.
Los Angeles Marathon group: 8-10 x 800m with 400m recovery jog; pace to be discussed at workout (Yasso 800's).
01/31/06: Regular group: 1 x 5200m at 10K pace, groups of 5 in single-file, last runner surges to front every 200m.
Los Angeles Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.
01/24/06: Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).
Los Angeles Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog, 1 x untimed 1200m striding the straights, jogging the curves.
01/17/06: Regular group: 3 x 2000m at 10K pace with 4-minute solid recovery run.
Los Angeles Marathon group: 3 x 2000m at 10K pace with 4-minute solid recovery run, 1 x untimed 1200m striding the straights, jogging the curves.
01/10/06: Regular group: 2 x 1600m, 2 x 1200m with 90-second recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.
01/03/06: Regular group: 3 x 2006m at tempo pace with 60-second recovery jog.
12/27/05: Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).
12/20/05: Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace (a.k.a tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.
12/13/05: Regular group: 4 x 1200m, 2 x 200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after next two intervals, 200m recovery jog after fifth interval. First two intervals at tempo pace, next two intervals at 5K pace, last two intervals at mile pace.
12/06/05: Regular group: 1 x 800m, 2 x 1200m, 1 x 800m, 2 x 400m generally with 400m recovery jog. First four intervals at slightly faster than 5K pace, last two intervals at mile pace.
11/29/05: Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.
Fall marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
11/22/05: Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
11/15/05: Regular group: 7 x 400m at 3K pace, 1 x 2000m at slightly faster than 5K pace. 60-second rest after first six intervals, 400m jog after seventh interval.
Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog after first interval.
11/08/05: Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jogs.
11/01/05: Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at slightly faster than 5K pace, 800m's at 3-4 seconds faster per lap than 1600m interval, 400m's at 3-4 seconds faster per lap than 800m intervals. 400m recovery jog after first three intervals, 200m recovery jog after next three intervals.
Fall marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jogs.
10/25/05: Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace (a.k.a tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.
Fall marathon group: 1 x 4800m. First 1600m at 30 seconds faster per mile than marathon pace (a.k.a tempo pace), second 1600m at 10 seconds per mile faster than the first 1600m, third 1600m at 10 seconds per mile faster than the second 1600m.
10/18/05: Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
Fall marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
10/11/05: Regular group: 3 x 2000m at 10K pace with 4-minute solid recovery run.
Fall marathon group: 4 x 2000m at 10K pace with 4-minute solid recovery run.
Long Beach Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
10/04/05: Regular group: 2 x 1600m, 2 x 1200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.
Chicago Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
Fall marathon group: 2 x 1600m, 2 x 1200m at 30 seconds faster than marathon pace with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval.
09/27/05: Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
St. George Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
09/20/05: Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 2-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
09/13/05: Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.
Fall marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
09/06/05: Regular group: 1 x 800m, 2 x 1200m, 1 x 800m, 2 x 400m generally with 400m recovery jog. First four intervals at slightly faster than 5K pace, last two intervals at mile pace.
Fall marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.
08/30/05: Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
Fall marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
08/23/05: Regular group: 3rd Annual Cahn Mile. Heats were: Over 6:30 at 6:40 p.m. 6:00-6:29 at 6:50 p.m. 5:30-5:59 at 7:00 p.m. 5:00-5:29 at 7:10 p.m. Sub-5:00 at 7:20 p.m.
Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.
08/16/05: Regular Group: 3 x 800m descending around mile pace with 4-minute recovery jog.
Fall marathon group: 3 x 12 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
08/09/05: Regular Group: 1 x 800m, 2 x 400m, 4 x 200m, 1 x 800m. First and last intervals at mile pace, middle intervals faster. 4-minute recovery after first interval, 3-minute recovery after 400m intervals, 2-minute recovery after 200m intervals.
Fall marathon group: 5-6 x 6 minutes at 30 seconds faster than marathon pace with 60-second recovery jog.
08/02/05: Regular Group: 3 x 800m (pace discussed at workout), 1 x 1600m (untimed) striding the straights and jogging the curves. Four-minute recovery jog after 800m intervals.
Fall marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
07/26/05: Regular Group: 1 x 800m, 4 x 400m, 1 x 800m, 4 x 400m. 400m recovery after first and sixth intervals; 200m recovery after all other intervals.
07/19/05: Regular Group: 4 x 400m, 1 x 1600m, 4 x 400m. 400m intervals at mile pace, 1600m interval at 5K pace. 600m recovery jog after fifth interval, 200m recovery jog after all other intervals.
07/12/05: Regular Group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at slightly faster than 5K pace, 800's at 3-4 seconds faster per lap than 1600m interval, 400's at 3-4 seconds faster per lap than 800m intervals. 400m recovery jog after first three intervals, 200m recovery jog after next three intervals.
07/05/05: Regular group: 2 x 1600m, 2 x 1200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.
July 4 racers who insist on doing a workout: 2 x 1600m, 1 x 1200m. All intervals at tempo pace with 2-minute recovery jog.
06/28/05: Regular group: 1 x 4800m. First 1600m at 10-15 seconds slower per mile than 10K pace (a.k.a. tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.
06/21/05: Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.
06/14/05: Regular group: 1 x 800m, 2 x 1200m, 1 x 800m, 1 x 400m all with 400m recovery jog. First four intervals at slightly faster than 5K pace, last interval at mile pace.
06/07/05: Regular group: 24 x 400m relay (teams of two, 12 each).
05/31/05: Regular group: 2 x 1600m at tempo with 60-second recovery, 1-2 x 1600m at slightly faster than 5K pace with 400m recovery jog.
05/24/05: Regular group: 7 x 400m, 1 x 2000m at 5K pace. 60-second rest after first six intervals, 400m jog after seventh interval.
05/17/05: Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m at slightly faster than 5K pace with 400m recovery jog.
05/10/05: Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
05/03/05: Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
04/26/05: Regular group: 1 x 1200m, 3 x 400m, 1 x 1200m, 3 x 400m. 400m recovery after first and fifth intervals; 200m recovery after all other intervals.
04/19/05: Regular group: 3-4 x 1600m at tempo pace with 60- to 90-second recovery.
04/12/05: Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).
04/05/05: Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
03/29/05: Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m with 400m recovery jog.
03/22/05: Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace (a.k.a tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.
03/15/05: Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.
03/08/05: Regular group: 4 x 1200m, 2 x 200m with 90-second recovery jog after the first two intervals, 400m recovery jog after next two intervals, 200m recovery jog after fifth interval. First two intervals at tempo pace, next two intervals at 5K pace, last two intervals at mile pace.
03/01/05: Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery.
Los Angeles Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
02/22/05: Regular group: 2-3 x 10 minutes at 30 seconds slower than 5K pace with 2-minute recovery jog.
Los Angeles Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
02/15/05: Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m, with 400m recovery jog.
Los Angeles Marathon group: 1 x 20 minutes, 1-2 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog after first interval, 2-minute recovery jog after second interval.
02/08/05: Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m with 400m recovery jog.
Los Angeles Marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.
02/01/05: Regular group: 4 x 1200m with 400m recovery jog. Intervals 1 and 3 are to be run fast-medium-fast; Intervals 2 and 4 are to be run medium-fast-medium.
Los Angeles Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.
01/25/05: Regular group: 1 x 5200m at 10K pace, groups of 5 in single-file, last runner surges to front every 200m.
Los Angeles Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog, followed by 1 x untimed 1200m striding the straights, jogging the curves.
01/18/05: Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).
01/11/05: Regular group: 2 x 1600m, 2 x 1200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.
01/04/05: Regular group: 3 x 2005m at tempo pace with 60-second recovery jog.

Workout Archive (December 2004 and earlier)

Last updated Monday, 12-May-2008 00:44:02 EDT
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Contact eric@trackclubla.org for questions about the club.