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Workouts

Speed Development
See the attached PDF.

Mile Training:
TBA.

5K Training:
Do all Mixed pieces if doing one workout per week, else do all VO2Max pieces up to 8% of weekly miles, do all Running Economy pieces up to 5% of weekly miles, 5 miles at tempo pace on Tempo workouts, and 12 to 15 miles on Sunday.
 
Marathon and Half Marathon:
Do half the Mixed pieces if doing one workout per week, else do
do half the number of VO2Max pieces, replace Running Economy with a 12 to 15 mile easy run, Tempo workout: 6 to 8 miles at tempo pace, 17 to 22 miles on Sunday.

Note: Do Mixed type workout if doing one hard workout per week. Also: max reps are shown, adjust appropriately based on training.

Schedule:


 
Workouts:
Showing 242 items
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DateDayWorkoutNotes
December 26, 2017 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
December 19, 2017 Tuesday VO2: 10-16 x 600 with 200 meter jog  
December 12, 2017 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
December 5, 2017 Tuesday VO2: 16-24 x 400 with 100 meter jog  
November 28, 2017 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
November 21, 2017 Tuesday VO2: 4-6 x mile 3.5 min jog (rest can be longer if needed for full recovery)  
November 14, 2017 Tuesday VO2: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)  
November 7, 2017 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
October 31, 2017 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
October 24, 2017 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
October 17, 2017 Tuesday VO2: 16-24 x 400 with 100 meter jog  
October 10, 2017 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
October 3, 2017 Tuesday VO2: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)  
September 26, 2017 Tuesday VO2: 10-16 x 600 with 200 meter jog  
September 19, 2017 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
September 12, 2017 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
September 5, 2017 Tuesday VO2: 16-24 x 400 with 100 meter jog  
August 29, 2017 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
August 22, 2017 Tuesday VO2: 4-6 x mile 3.5 min jog (rest can be longer if needed for full recovery)  
August 15, 2017 Tuesday Mix/VO2: 2 x 1600,1200,800,400,400 (rest 3:00,2:30,2:00,1:00)  
August 8, 2017 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
August 1, 2017 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
July 25, 2017 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
July 18, 2017 Tuesday VO2: 16-24 x 400 with 100 meter jog  
July 11, 2017 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
July 4, 2017 Tuesday VO2: 4-6 x mile 3.5 min jog (rest can be longer if needed for full recovery)  
June 27, 2017 Tuesday Mix/VO2: 2 x 1600,1200,800,400,400 (rest 3:00,2:30,2:00,1:00)  
June 20, 2017 Tuesday Mix/VO2: 5-8x 1k(1 mins rest),400 (3 mins rest)) done at 5K pace  
June 13, 2017 Tuesday VO2: 10-16 x 600 with 200 meter jog  
June 6, 2017 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
May 30, 2017 Tuesday VO2: 16-24 x 400 with 100 meter jog  
May 23, 2017 Tuesday VO2: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)  
May 16, 2017 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
May 9, 2017 Tuesday VO2: 16-24 x 400 with 100 meter jog  
May 2, 2017 Tuesday Mix/VO2: 5-8x 1k(1 mins rest),400 (3 mins rest)) done at 5K pace  
April 25, 2017 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
April 18, 2017 Tuesday VO2: 4-6 x mile 3.5 min jog (rest can be longer if needed for full recovery)  
April 11, 2017 Tuesday Mix: 2000,1600,1200,800,400,400 (rest 3:00,3:00,2:30,2:00,1:00)  
April 4, 2017 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
March 28, 2017 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
March 21, 2017 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
March 14, 2017 Tuesday VO2: 16-24 x 400 with 100 meter jog  
March 7, 2017 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
February 28, 2017 Tuesday VO2: 4-6 x mile 3.5 min jog (rest can be longer if needed for full recovery)  
February 21, 2017 Tuesday VO2: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)  
February 14, 2017 Tuesday Mix/VO2: 5-8x 1k(1 mins rest),400 (3 mins rest)) done at 5K pace  
February 7, 2017 Tuesday VO2: 10-16 x 600 with 200 meter jog  
January 31, 2017 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
January 24, 2017 Tuesday VO2: 16-24 x 400 with 100 meter jog  
January 17, 2017 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
January 10, 2017 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
January 3, 2017 Tuesday VO2: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)  
December 27, 2016 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
December 20, 2016 Tuesday VO2: 10-16 x 600 with 200 meter jog  
December 13, 2016 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
December 6, 2016 Tuesday VO2: 16-24 x 400 with 100 meter jog  
November 29, 2016 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
November 22, 2016 Tuesday VO2: 4-6 x mile 3.5 min jog (rest can be longer if needed for full recovery)  
November 15, 2016 Tuesday VO2: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)  
November 8, 2016 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
November 1, 2016 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
October 25, 2016 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
October 18, 2016 Tuesday VO2: 16-24 x 400 with 100 meter jog  
October 11, 2016 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
October 4, 2016 Tuesday VO2: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)  
September 27, 2016 Tuesday VO2: 10-16 x 600 200 with meter jog  
September 20, 2016 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
September 13, 2016 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
September 6, 2016 Tuesday VO2: 16-24 x 400 with 100 meter jog  
August 30, 2016 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
August 23, 2016 Tuesday VO2: 4-6 x mile 3.5 min jog (rest can be longer if needed for full recovery)  
August 16, 2016 Tuesday Mix/VO2: 2 x 1600,1200,800,400,400 (rest 3:00,2:30,2:00,1:00)  
August 9, 2016 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
August 2, 2016 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
July 26, 2016 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
July 19, 2016 Tuesday VO2: 16-24 x 400 with 100 meter jog  
July 12, 2016 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
July 5, 2016 Tuesday VO2: 4-6 x mile 3.5 min jog (rest can be longer if needed for full recovery)  
June 28, 2016 Tuesday Mix/VO2: 2 x 1600,1200,800,400,400 (rest 3:00,2:30,2:00,1:00)  
June 21, 2016 Tuesday Mix/VO2: 5-8x 1k(1 mins rest),400 (3 mins rest)) done at 5K pace  
June 14, 2016 Tuesday VO2: 10-16 x 600 200 with meter jog  
June 7, 2016 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
May 31, 2016 Tuesday VO2: 16-24 x 400 with 100 meter jog  
May 24, 2016 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
May 17, 2016 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
May 10, 2016 Tuesday VO2: 16-24 x 400 with 100 meter jog  
May 3, 2016 Tuesday Mix/VO2: 5-8x 1k(1 mins rest),400 (3 mins rest)) done at 5K pace  
April 26, 2016 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
April 19, 2016 Tuesday VO2: 4-6 x mile 3.5 min jog (rest can be longer if needed for full recovery)  
April 12, 2016 Tuesday Mix: 2000,1600,1200,800,400,400 (rest 3:00,3:00,2:30,2:00,1:00)  
April 5, 2016 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
March 29, 2016 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
March 22, 2016 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
March 15, 2016 Tuesday VO2: 16-24 x 400 with 100 meter jog  
March 8, 2016 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
March 1, 2016 Tuesday VO2: 4-6 x mile 3.5 min jog (rest can be longer if needed for full recovery)  
February 23, 2016 Tuesday VO2: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)  
February 16, 2016 Tuesday Mix/VO2: 5-8x 1k(1 mins rest),400 (3 mins rest)) done at 5K pace  
February 9, 2016 Tuesday VO2: 10-16 x 600 200 with meter jog  
February 2, 2016 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
January 26, 2016 Tuesday VO2: 16-24 x 400 with 100 meter jog  
January 19, 2016 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
January 12, 2016 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
January 5, 2016 Tuesday VO2: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)  
December 29, 2015 Tuesday VO2: 16-24 x 400 with 100 meter jog  
December 22, 2015 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
December 15, 2015 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
December 8, 2015 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
December 1, 2015 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
November 24, 2015 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
November 21, 2015 Saturday Tempo: 5 Mile  
November 17, 2015 Tuesday VO2: 16-24 x 400 with 100 meter jog  
November 14, 2015 Saturday Tempo: 5 Mile  
November 10, 2015 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
November 7, 2015 Saturday Tempo: 5 Mile  
November 3, 2015 Tuesday VO2: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)  
October 31, 2015 Saturday Tempo: 5 Mile  
October 27, 2015 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
October 24, 2015 Saturday Tempo: 5 Mile  
October 20, 2015 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
October 17, 2015 Saturday Tempo: 5 Mile  
October 13, 2015 Tuesday Mix: 3x3k- 3 minutes rest between each. Done at 10k race pace.  
October 10, 2015 Saturday Tempo: 5 Mile  
October 8, 2015 Thursday RE: 12 x 400  
October 6, 2015 Tuesday VO2: 16-24 x 400 with 100 meter jog  
October 3, 2015 Saturday Tempo: 5 Mile  
October 1, 2015 Thursday RE: 12 x 400  
September 29, 2015 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
September 26, 2015 Saturday Tempo: 5 Mile  
September 24, 2015 Thursday RE: 12 x 400  
September 22, 2015 Tuesday VO2: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)  
September 19, 2015 Saturday Tempo: 5 Mile  
September 17, 2015 Thursday RE: 12 x 400  
September 15, 2015 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
September 12, 2015 Saturday Tempo: 5 Mile  
September 10, 2015 Thursday RE: 12 x 400  
September 8, 2015 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
September 5, 2015 Saturday Tempo: 5 Mile  
September 3, 2015 Thursday RE: 12 x 400  
September 1, 2015 Tuesday Mix: 3x3k- 3 minutes rest between each. Done at 10k race pace.  
August 29, 2015 Saturday Tempo: 5 Mile  
August 27, 2015 Thursday RE: 12 x 400  
August 25, 2015 Tuesday VO2: 16-24 x 400 with 100 meter jog  
August 22, 2015 Saturday Tempo: 5 Mile  
August 20, 2015 Thursday RE: 12 x 400  
August 18, 2015 Tuesday VO2: 4-6 x mile 3.5 min jog (rest can be longer if needed for full recovery)  
August 15, 2015 Saturday Tempo: 5 Mile  
August 13, 2015 Thursday RE: 12 x 400  
August 11, 2015 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
August 8, 2015 Saturday Tempo: 5 Mile  
August 6, 2015 Thursday RE: 12 x 400  
August 4, 2015 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
August 1, 2015 Saturday Tempo: 5 Mile  
July 30, 2015 Thursday RE: 12 x 400  
July 28, 2015 Tuesday VO2: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)  
July 25, 2015 Saturday Tempo: 5 Mile  
July 23, 2015 Thursday RE: 12 x 400  
July 21, 2015 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
July 18, 2015 Saturday Tempo: 5 Mile  
July 16, 2015 Thursday RE: 12 x 400  
July 14, 2015 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
July 11, 2015 Saturday Tempo: 5 Mile  
July 9, 2015 Thursday RE: 12 x 400  
July 7, 2015 Tuesday VO2: 16-24 x 400 with 100 meter jog  
July 4, 2015 Saturday Tempo: 5 Mile  
July 2, 2015 Thursday RE: 12 x 400  
June 30, 2015 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
June 27, 2015 Saturday Tempo: 5 Mile  
June 25, 2015 Thursday RE: 12 x 400  
June 23, 2015 Tuesday VO2: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)  
June 20, 2015 Saturday Tempo: 5 Mile  
June 18, 2015 Thursday RE: 12 x 400  
June 16, 2015 Tuesday Mix: 3x3k- 3 minutes rest between each. Done at 10k race pace.  
June 13, 2015 Saturday Tempo: 5 Mile  
June 11, 2015 Thursday RE: 12 x 400  
June 9, 2015 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
June 6, 2015 Saturday Tempo: 5 Mile  
June 4, 2015 Thursday RE: 12 x 400  
June 2, 2015 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
May 30, 2015 Saturday Tempo: 5 Mile  
May 28, 2015 Thursday RE: 12 x 400  
May 26, 2015 Tuesday VO2: 16-24 x 400 with 100 meter jog  
May 23, 2015 Saturday Tempo: 5 Mile  
May 21, 2015 Thursday RE: 12 x 400  
May 19, 2015 Tuesday VO2: 4-6 x mile 3.5 min jog (rest can be longer if needed for full recovery)  
May 16, 2015 Saturday Tempo: 5 Mile  
May 14, 2015 Thursday RE: 12 x 400  
May 12, 2015 Tuesday VO2: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)  
May 9, 2015 Saturday Tempo: 5 Mile  
May 7, 2015 Thursday RE: 12 x 400  
May 5, 2015 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
May 2, 2015 Saturday Tempo: 5 Mile  
April 30, 2015 Thursday RE: 12 x 400  
April 28, 2015 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
April 25, 2015 Saturday Tempo: 5 Mile  
April 23, 2015 Thursday RE: 12 x 400  
April 21, 2015 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
April 18, 2015 Saturday Tempo: 6 Mile  
April 16, 2015 Thursday RE: 12 x 400  
April 14, 2015 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
April 11, 2015 Saturday Tempo: 6 Mile  
April 9, 2015 Thursday RE: 12 x 400  
April 7, 2015 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
April 4, 2015 Saturday Tempo: 6 Mile  
April 2, 2015 Thursday RE: 12 x 400  
March 31, 2015 Tuesday Mix: 3x3k- 3 minutes rest between each. Done at 10k race pace. Recomended doing at tempo pace 
March 28, 2015 Saturday Tempo: 6 Mile  
March 26, 2015 Thursday RE: 12 x 400  
March 24, 2015 Tuesday VO2: 4-6 x mile 3.5 min jog (rest can be longer if needed for full recovery)  
March 21, 2015 Saturday Tempo: 6 Mile  
March 19, 2015 Thursday RE: 12 x 400  
March 17, 2015 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
March 14, 2015 Saturday Tempo: 6 Mile  
March 12, 2015 Thursday RE: 12 x 400  
March 10, 2015 Tuesday VO2: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)  
March 7, 2015 Saturday Tempo: 5 Mile  
March 5, 2015 Thursday RE: 12 x 400  
March 3, 2015 Tuesday VO2: 16-24 x 400 with 100 meter jog  
February 28, 2015 Saturday Tempo: 5 Mile  
February 26, 2015 Thursday RE: 12 x 400  
February 24, 2015 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
February 21, 2015 Saturday Tempo: 5 Mile  
February 19, 2015 Thursday RE: 12 x 400  
February 17, 2015 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
February 14, 2015 Saturday Tempo: 5 Mile  
February 12, 2015 Thursday RE: 200 And 400: 6 x (2 x 200, 1 x 400)  
February 10, 2015 Tuesday VO2: 5-8 x 1200 rest 3 min jog (rest can be longer if needed for full recovery)  
February 7, 2015 Saturday Tempo: 5 Mile  
February 5, 2015 Thursday RE: 12 x 400  
February 3, 2015 Tuesday VO2: 6-10 x 1000 rest 2.5 min jog  
January 31, 2015 Saturday Tempo: 5 Mile  
January 29, 2015 Thursday RE: 12 x 400  
January 27, 2015 Tuesday VO2: 16-24 x 400 with 100 meter jog  
January 24, 2015 Saturday Tempo: 5 Mile  
January 22, 2015 Thursday RE: 12 x 400  
January 20, 2015 Tuesday VO2: 1 x 400,800,1200,1600,1200,800,400,400 (rest 1:00,2:00,2:30,3:00,2:30,2:00,1:00)  
January 17, 2015 Saturday Tempo: 5 Mile  
January 15, 2015 Thursday RE: 200 And 400: 6 x (2 x 200, 1 x 400)  
January 13, 2015 Tuesday VO2: 6-12 x 800 with 2 min jog rest between each rep  
January 10, 2015 Saturday Tempo: 5 Mile  
January 8, 2015 Thursday RE: 200 And 400: 6 x (2 x 200, 1 x 400)  
January 6, 2015 Tuesday VO2: 16-24 x 400 with 100 meter jog  
Showing 242 items
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Ivan Ruchkin,
Jul 7, 2015, 12:42 PM