Daylight savings time has ended. Now the evenings are dark and the times for work-outs are short and cool. With the cooler days, our muscles are tighter, so we transioned to slower paced, longer, intervals with short recoveries.
The workouts are intended for about 90th percentile runners. They should be modified to fit individual abilities by either changing the number of intervals or their lengths. Recovery periods should last until the legs are no longer tired. If recovery is no longer possible, end your workout.
Access to the Lincoln Hi track is available through the main turnstile on Olive Avenue. If it is locked, you can climb over the 8′ tall turnstile. If you are afraid of heights, you can try some nearby gates or enter the on campus parking area from the opposite side of the campus at the intersection of Wabash Ave and Garden Drive
The suggested workouts are:
See page 2023
Completed
12/28/22 Wed – 400; 800; 1,200; 1,600; 1,200; 800; 400 = 4 mi; lo 50’s; 1 ran
12/26/22 Mon – 800; 4x(400; jog 150; run 300); 800 = 3 mi; lo 50’s; 4 ran
12/21/22 Wed –
12/19/22 Mon –
12/14/22 Wed – 2x(800; 1,600; 800) = 4 mi; hi 50’s; 2 ran
12/12/22 Mon – 6×800 = 3 mi; hi 50’s; 4 ran
12/07/22 Wed – 4×1,600 = 4 mi; lo 60’s; 1 ran
12/05/22 Mon – 800; 4x(400; jog 150; run 300); 800 = 3 mi; lo 60’s; 2 ran
11/30/22 Wed – 3x(800; 1,200) = 3 3/4 mi; mid 50’s; 2 ran
11/28/22 Mon – 3x(400; 800); 800 = 2 3/4 mi; mid 50’s; 2 ran
11/23/22 Wed – no workout – Thanksgiving tomorrow
11/21/22 Mon – 800; 400; 800; 1,200; 800 = 2 1/2 mi; mid 60’s; 4 ran
11/16/22 Wed – 2×1,600; 400; 1,600 = 3 1/4 mi; lo 60’s; 2 ran
11/14/22 Mon – 3x(800; 400) = 2 1/4 mi; lo 60’s; 3 ran
11/09/22 Wed – 3×1,600 = 3 mi; lo 60’s; 2 ran
11/07/22 Mon – 3×400; 800; 3×400 = 2 mi; lo 60’s; 5 ran
11/02/22 Wed – 2x(800; 1,600) = 3 mi; lo 60’s; 2 ran
10/31/22 Mon – 2x(400; 800; 400) = 2 mi; hi 60’s; 3 ran
10/25/22 Wed – 400; 1,600; 400; 1,200; 400; 800 = 3 mi; lo 70’s; 2 ran
10/23/22 Mon – 2×400; 2×800; 2×400 = 2 mi; lo 70’s; 4 ran
10/18/22 Wed – 3 mi; hi 70’s; 2 ran
10/16/22 Mon – 2 mi; mid 70’s; 5 ran
10/11/22 Wed – 2x(800; 1,600) = 3 mi; lo 70’s; 2 ran
10/09/22 Mon – 400; 3x(400; jog 150; run 300); 400 = 2 mi; hi 60’s; 3 ran
10/05/22 Wed – 3×1,600 = 3 mi; mid 70’s; 2 ran
10/03/22 Mon – 8×400 = 2 mi; mid 70’s; 2 ran
09/28/22 Wed – = 3 mi
09/26/22 Mon – = 2 mi
09/21/22 Wed – 2x(400; 1,600); 800 = 3 mi
09/19/22 Mon – 2×400; 2×800; 2×400 = 2 mi; hi 70’s; 2 ran
09/14/22 Wed – 400; 1,600; 400; 1,200; 400; 800 = 3 mi; lo 80’s; 2 ran
09/12/22 Mon – 400; 3x(400; jog 150; run 300); 400 = 2 mi; lo 80’s; 2 ran
09/07/22 Wed – 800; 4x(400; jog 150; run 300); 800 = 3 mi; hi 80’s; 1 ran
09/05/22 Mon – 2×400; 2×800; 2×400 = 2 mi; hi 80’s; 1 ran
08/31/22 Wed – 12×400 = 3 miles
08/29/22 Mon – = 2 mi
08/24/22 Wed – = 3 mi
08/22/22 Mon – = 2 mi
08/17/22 Wed – = 3 mi
08/15/22 Mon – = 2 mi
08/10/22 Wed – = 3 mi SORRY
08/08/22 Mon – = 2 mi MEDICAL
08/03/22 Wed – = 3 mi ISSUES
08/01/22 Mon – = 2 mi
07/27/22 Wed – = 3 mi
07/25/22 Mon – = 2 mi
07/20/22 Wed – 800; 4x(400; jog 150; run 300); 800 = 3 miles
07/18/22 Mon – 2×400; 2×800; 2×400 = 2 mi
07/13/22 Wed – 800; 1,600; 1,200; 800; 400 = 3 mi; hi 60’s; 2 ran
07/11/22 Mon – 400; 3x(400; jog 150; run 300); 400 = 2 mi; hi 60’s; 2 ran
07/06/22 Wed – 800; 2×1,600; 800 = 3 mi; lo 70’s; 1 ran
07/04/22 Mon – Independence Day – go race
06/29/22 Wed – 2x(800; 800; 400); 800 = 3 mi; lo 70’s; 2 ran
06/27/22 Mon – = 2 mi; lo 70’s, 2 ran
06/22/22 Wed – 2×800;1,600; 2×800 = 3 mi; hi 70’s, 3 ran
06/20/22 Mon – 2×400; 2×800; 2×400 = 2 mi; hi 70’s, 3 ran
06/17/22 Wed – 3 mi; lo 70’s; 2 ran
06/15/22 Mon – 2 mi; lo 70’s; 2 ran
06/08/22 Wed – 800;1,600; 1,200; 800; 400 = 3 mi; lo 70’s; 2 ran
06/06/22 Mon – 2x(800; 400); 800 = 2 mi; lo 70’s; 4 ran
05/25/22 Wed – 800; 2×1,600; 800 = 3 mi; lo 70’s; 3 ran
05/23/22 Mon – 400; 3x(400; jog 150; run 300); 400 = 2 mi; lo 70’s; 5 ran
05/18/22 Wed – 3×1,600= 3 mi; hi 60’s; 3 ran
05/16/22 Mon – 4×800 = 2 mi; hi 60’s; 5 ran
05/11/22 Wed – 800; 1,200; 1,600; 1,200 = 3 mi; hi 60’s; 3 ran
05/09/22 Mon – 400; 600; 800; 1,200; 800; 600; 400 = 2 mi; hi 60’s; 5 ran
05/04/22 Wed – 2x(800; 1,600) = 3 mi; hi 60’s; 3 ran
05/02/22 Mon – 2x(800; 400); 800 = 2 mi; hi 60’s; 5 ran
04/13/22 Wed – High school track meet
04/11/22 Mon – 800; 2x(400; jog 150; run 300; 400) = 2 mi; mid 60’s; 4 ran
04/13/22 Wed – 1,600; 800; 400; 800; 1,600 = 3 1/4 miles: lo 60’s; 3 ran
04/11/22 Mon – 2x(400; 600; 800) = 2 1/4 mi; lo 60’s; 3 ran
04/13/22 Wed – 400; 4x(800; 400) = 3 1/4 mi; lo 60’s; 5 ran
04/11/22 Mon – 3x(400; 800); 400 = 2 1/2 mi; lo 60’s; 3 ran
04/06/22 Wed – high school track meet
04/04/22 Mon – 10×400 = 2 1/2 mi; lo 70’s; 4 ran
03/30/22 Wed – 1,600; 600; 1,200; 600; 1,600 = 3 1/2 mi; lo 60’s; 3 ran
03/28/22 Mon – 600; 3x(400; 600); 800 = 2 3/4 mi; lo 60’s; 5 ran
03/23/22 Wed – track closed for track meet
03/21/22 Mon – 800; 3x(400; 800) = 2 3/4 mi; lo 60’s; 4 ran
03/16/22 Wed – 1,600; 1,200; 2×800; 1,600 = 3 3/4 mi; lo 60’s; 4 ran
03/14/22 Mon – 2x(400; 400; 800; 400; 400) = 3 mi; lo 60’s; 5 ran
03/02/22 Wed – 2x(1,600; 800); 1,600 = 4 mi; lo 60’s; 4 ran
02/28/22 Mon – 4x(400; 800) = 3 mi; lo 60’s; 5 ran
02/23/22 Wed – 1,200; 1,600; 1,600; 1,200; 800 = 4 mi; lo 50’s; 4 ran
02/21/22 Mon – 400; 800; 1,200; 1,200; 800; 400 =3 mi; lo 50’s; 2 ran
02/16/22 Wed – 4 miles
02/14/22 Mon – 3 miles
02/09/22 Wed – 4 miles
02/07/22 Mon – 3 miles
02/02/22 Wed – 4 miles
01/31/22 Mon – 3 miles
01/26/22 Wed – 2x(800; 1,600; 800) = 4 mi; hi 50’s; 3 ran
01/24/22 Mon – 4x(400; jog 150; run 300; 400) = 3 mi; hi 50’s; 4 ran
01/19/22 Wed – 1,600; 2x(1,200; 800; 400) = 4 mi; mid 50’s; 3 ran
01/17/22 Mon – 4x(400; 800) = 3 mi; mid 50’s; 5 ran
01/12/22 Wed – 1,600; 2x(800; 1,600) = 4 mi; lo 50’s; 3 ran
01/10/22 Mon – 6×800 = 3 mi; lo 50’s; 4 ran
01/05/22 Wed – 4×1,600 = 4 mi; lo 50’s; 4 ran
01/03/22 Mon – 2x(400; 800; 1,200) = 3 mi; lo 50’s; 4 ran
12/29/21 Wed – rained out
12/27/21 Mon – 400; 800; 1,200; 1,200; 800; 400 = 3 mi; lo 50’s; 4 ran