Distance

Workout and general information for Distance (800m, 1600m, and 3200m). If you are working in more than one discipline refer to those pages for their workouts and information.

Workout Schedule

Click on dates to expand

Monday (2/21)
HOLIDAY
NO School / Normal Practice

  • Taco Bell Hill repeats w/team
  • 3 mile recovery jog

Tuesday (2/22)

  • Pre-meet workout (3-4 miles easy, strides)

Wednesday (2/23)

  • Scrimmage vs. Petaluma & Piner
    @ Petaluma

Thursday (2/24)

  • 5-7 mile recovery run in park or bike path
  • Hurdle Drills
  • Core exercises

Friday (2/25)

  • Ladder B x2 @ mile pace (group A - 2 min rest, group B - 3 min rest)

Saturday (2/26)

  • Recovery Run

Sunday (2/27)

  • REST

Monday (2/28)

  • 4x400m (3 times) @ mile pace

Tuesday (3/1)

  • 4-6 mile run with last mile @ tempo
  • Hurdle drills
  • Weights OR Hill Repeats if needed

Wednesday (3/2)

  • 2x800m (4 times) @ mile pace w/90 sec rest between sets (will swap if hill repeats the day before).

Thursday (3/3)

  • 4-6 mile recovery run in park or bike path

Friday (3/4)
Pre Meet

  • Pre-meet workout (3-4 miles easy, strides)

Saturday (3/5)

Big Cat Invitational
@ Santa Rosa High

Sunday (3/6)

  • REST

Ladder A = 200m/400m/600m/800m/600m/400m/200m

Ladder B = 800m/600m/400m/200m/400m/600m/800m

Track Interval Pace Calculator.pdf Track Interval Pace Calculator.pdf
Size : 50.863 Kb
Type : pdf
pacechart.pdf pacechart.pdf
Size : 16.09 Kb
Type : pdf


McMillan Pace Calculator