Daylight savings time ended. The evening light is gone. With the short days, and cooler workouts, our muscles are tighter, so we are transitioning to slower paced, longer, intervals with shorter recoveries. In the spring we transitioned to one mile shorter work outs by reducing the total distance one lap at a time. Now, we will do the reverse.
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 park on the far side of the tennis courts and walk in beside the courts, or enter the on campus parking area from the opposite side of the campus at the intersection of Wabash Ave and Garden Drive and walk across the sports fields.
The suggested workouts are:
12/06/23 Wed – 1,200; 2x(400; 800; 400); 1,200 = 3-1/2 miles
12/04/23 Mon – 600; 2x(400; 800; 400); 600 = 2-3/4 miles
Completed
11/28/23 Wed – 3x(400; 1,200); 800 = 3-1/2 mi; mid 60’s; 2 ran
11/26/23 Mon – 2x(400; 1,200); 800 = 2-1/2 mi; mid 60’s; 2 ran
11/22/23 Wed – 400; 800; 400; 1,200; 400; 1,600; 400 = 3-1/4 mi; mid 60’s; 2 ran
11/20/23 Mon – 3×1,200 = 2-1/2 mi; mid 60’s, rain; 1 ran
11/15/23 Wed – ? = 3-1/4 mi; lo 60’s; 2 ran
11/13/23 Mon – ? = 2-1/4 mi; 3 ran
11/08/23 Wed – 800; 3x(1,200); 400 = 3 mi; mid 60’s; 3 ran
11/06/23 Mon – 400; 800; 1,200; 800; 400 = 2-1/4 mi; mid 60’s; 3 ran
11/01/23 Wed – 3x(400; 1,200) = 3 mi; mid 60’s; 2 ran
10/30/23 Mon – 2x(400, 800); 1,600; 2×400 = 2 mi; mid 60’s; 3 ran
10/25/23 Wed – 600; 3×1,200; 600 = 3 mi; mid 60’s; 3 ran
10/23/23 Mon – 3×400; 800; 3×400 = 2 mi; hi 60’s; 4 ran
10/18/23 Wed – ? = 3 mi; hi 60’s; 3 ran
10/16/23 Mon – ? = 2 mi; hi 60’s 4 ran
10/11/23 Wed – ? = 3 mi; hi 60’s; 2 ran
10/09/23 Mon – ? = 2 mi; hi 60’s; 3 ran
10/04/23 Wed – 3x(400; 1,200) = 3 mi; lo 70’s; 3 ran
10/02/23 Mon – 2×400; 2×800; 2×400 = 2 mi; mid 70′; 3 ran
09/20/23 Wed – 400, 800; 2×1,200; 800; 400 = 3 mi; mid 70’s; 2 ran
09/18/23 Mon – 2x(400; 200; 800; 200) = 2 m; mid 70’s; 3 ran
09/13/23 Wed – 4x(400, 800) = 3 mi; mid 70’s; 2 ran
09/11/23 Mon – 8×400 = 2 mi; mid 70’s; 2 ran
09/06/23 Wed – 2x(400, 800); 1,600; 2×400 = 3 mi; mid 70’s; 2 ran
09/04/23 Mon – holiday; 2×400; 800; 2x 400 = 2 mi; mid 70’s; 2 ran
08/30/23 Wed – 3×1,600 = 3 mi; lo 80’s; 2 ran
08/28/23 Mon – 2 mi; lo 80’s; 3 ran
08/23/23 Wed – 400; 800; 400; 1,600; 400; 1,200 = 3 m1; hi 70’s; 2 ran
08/21/23 Mon – 2x(600; 400); 200; 400; 600 = 2 mi; hi 70’s; 3 ra
08/16/23 Wed – 3x(400; 800; 400)= 3 mi; mid 80’s; 2 ran
08/14/23 Mon – 2x(400; 800; 400) = 2 mi; mid 80’s; 3 ran
08/14/23 Mon – 8×400 = 2 mi; mid 80’s; 4 ran
08/02/23 Wed – 4x(400; 800)= 3 mi; hi 80’s; 5 ran
07/31/23 Mon – 8×400 = 2 mi; hi 80’s; 2 ran
07/26/23 Wed – 3×400; 3×800; 3×400 = 3 mi; hi 80’s; 2 ran
07/24/23 Mon – 2×400; 2×800;2×400 = 2 mi; hi 80’s; 3 ran
07/19/23 Wed – 3 mi; hi 80’s; 2 ran
07/17/23 Mon – 2 mi; hi 80’s; 3 ran
07/12/23 Wed – 3 mi; hi 80’s; 2 ran
07/10/23 Mon – 2 mi; hi 80’s; 3 ran
07/05/23 Wed – 3 mi; hi 80’s; 2 ran
07/03/23 Mon – 2 mi; hi 80’s; 3 ran
06/28/23 Wed – 3×400; 3×800; 3×400 = 3 mi
06/26/23 Mon – 2x(400; 800) = 2 mi
06/21/23 Wed – 3x(400; 800; 400) = 3 mi; mid 70’s; 1 ran
06/19/23 Mon – 2×400; 2×800;2×400 = 2 mi; mid 70’s; 3 ran
06/14/23 Wed – 3×1,600 = 3 mi; mid 60’s; 3 ran
06/12/23 Mon – 4×800 = 2 mi; mid 60’s; 3 ran
06/07/23 Wed – 2×400; 2×1,600; 2×400 = 3 mi; hi 60’s; 2 ran
06/05/23 Mon – 400; 2×800; 400 = 2 mi; lo 70’s; 3 ran
05/31/23 Wed – 400; 5×800; 400 = 3 mi; lo 70’s; 2 ran
05/29/23 Mon – 8×400 = 2 mi; lo 70’s; 3 ran
05/24/23 Wed – 3 mi
05/22/23 Mon – 2 mi
05/17/23 Wed – 3 mi
05/15/23 Mon – 2 mi
05/10/23 Wed – 3 mi
05/08/23 Mon – 2 mi
05/03/23 Wed – 3 1/4 mi
05/01/23 Mon – 2 mi
04/26/23 Wed – 3 1/4 mi
04/24/23 Mon – 2 1/4 mi
04/19/23 Wed – 3 1/2 mi
04/17/23 Mon – 2 1/4 mi
04/12/23 Wed – 400; 2×800; 1,600; 3×800 = 3 1/2 miles
04/10/23 Mon – 8×400; 800 = 2 1/2 miles
04/06/23 Wed – track in use; ran the neighborhood = 3 3/4 mi; hi 60’s; 2 ran
04/03/23 Mon – 400; 4×800; 400 = 2 1/2 mi; hi 60’s; 3 ran
03/29/23 Wed – 3 3/4 miles
03/27/23 Mon – 2 3/4 mi
03/22/23 Wed – 4 mi
03/20/23 Mon – 2 3/4 mi
03/15/23 Wed – 4 mi
03/13/23 Mon – 3 mi
03/08/23 Wed – 4 mi
03/06/23 Mon – 3 mi
03/01/23 Wed – 3×800; 1,600; 3×800 = 4 mi
02/27/23 Mon – 6×800 = 3 mi
02/22/23 Wed – Track closed; soccer game
02/20/23 Mon – Holiday; lo 60’s; 4 ran
02/15/23 Wed –
02/13/23 Mon –
02/08/23 Wed –
02/06/23 Mon –
02/01/23 Wed –
01/30/23 Mon –
01/25/23 Wed – 3×800; 1,600; 3×800= 4 mi; hi 50’s 3 ran
01/23/23 Mon – 6×800 = 3 mi; hi 50’s; 4 ran
01/18/23 Wed – = 4 mi; lo 50’s; 1 ran
01/16/23 Mon – = 3 mi; lo 50’s; 2 ran
01/11/23 Wed – 800; 3×1,600; 800 = 4 mi; lo 50’s; 2 ran
01/09/23 Mon – 6×800 = 3 mi; lo 60’s; 3 ran
01/02/23 Wed – 2x(400; 800; 1,200; 800) = 4 mi; wind gusts. sprinkles, lo 50’s; 1 ran
01/04/23 Mon – 3x(400;800;400) = 3 mi; wind gusts. sprinkles, lo 50’s; 3 ran
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 – = 4 mi; mid 50’s; 2 ran
12/19/22 Mon – = 3 mi; mid 50’s; 3 ran
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