Tuesday Drills 2008

8/19/2008 Speed: Long Ladder:  800m, 1200m, 1600m, 1200m, 800m, 400m  (3 min rest after 800 & 1200, 6 min after 1600m - beginners skip 1600m)
Marathoners: Same as last week
8/12/2008 Speed: 4-6 800m 3 min rest
Marathoners: 4 mile repeats, rest 2 min in between
8/5/2008 400m rest 90 sec (repeat 8-12 times)
7/29/2008 800m, 800m, 400m, 400m  (at 5k race pace)
800m, 400m, 400m, 800m  (rest 3 min after 800m, 90 sec after 400m, 5 min after the fist set)
7/22/2008 150m run, 50m jog, 3 miles total workout
7/15/2008 3.5 laps rest 2 min, 200m 85% effort, rest 4 min
2.5 laps rest 2 min, 200m rest 4 min
1.5 laps rest 2 min, 200m rest 4 min
400m rest 1 min, 400m
7/8/2008 884s - 800m rest 3min, 800m rest 3 min, 400m rest 5 min repeat 2 or 3 times
7/1/2008 Quarters 8-12 at 5K pace
6/24/2008 Same as last week
6/17/2008 1000m in between 5/10K pace, rest 3 min.  Repeat 3-5 times
6/10/2008 Same as last week
6/3/2008 Ladder: (2 844's) 800 rest 3 min, 400 rest 90 sec, 400 rest 5 min and repeat
Track Drill: Float Sting 3 - 300/100 rest 5 min, 2 - 200,200 rest 1 - 300,300
5/27/2008 Ladder: Same as last week.
or Track Drill: Float Sting
5/20/2008 Ladder: 800m rest 3 min, 1200m rest 3 min, 1600m rest 6 min, 1200m rest 3 min 800m rest 3 min 400m
or Track Drill: 6x300m, striders
5/13/2008 Same drill as last week or:
Alternate Track Drill: 6x300m 1 min rest in between each 300m, then striders
5/6/2008 1000m at 10K pace, 200m walk/slow jog (5 sets)
4/29/2008 600m at 10K rest 1 min, 200m at "fast 5K" rest 2 min (not 3)  (repeat 4-6 times)
4/22/2008 Ladder Down:  (10K pace) 1200m rest 4.5 min 1200m rest 4.5 min
(5K pace) 800m rest 3 min, 800m rest 3 min
(Mile pace) 400m rest 90 sec, 400m
4/15/2008 Ladder: 10K pace: 400m, 800m, 1200m  (5K pace) 1200m, 800m, 400m
rest 90 sec between 400m, 3min between 800m, 4.5 min between 1200m
4/8/2008 600m at 5K pace, rest 1 min, 200m "hot"  Rest 3 min  (repeat 3-5 times)
4/1/2008 Set 1: 1 mile 5 min rest
Set 2: 800m, rest 3 min, 800m rest 5 min
Set 3: 800m, rest 3 min, 400m rest 90 sec, 400m
3/18/2008 1200m rest 3 min 400m rest 3 min
800m rest 3 min, 400m rest 90 sec, 400m rest 3 min
400m rest 90 sec, 400m rest 90 sec, 200m rest 90 sec, 200m rest 90 sec, 200m rest 90 sec 200m rest 90sec
1/15/2008 Speed: 5x800, 3 min rest
Marathoners: Same as last week
1/8/2008 Speed: 150m 5K pace, 50m recover, continuous running 8-12 laps.
Marathoners: Mile Repeats at your current level.

Tuesday Drills - 2007

Tuesday Drills - 2006