Running Workouts

                                                                       
Conversions: 1 mi   = 1.609 k 1 mi   = 5280 ft 1 km   = 0.621 mi 1 k = 1000m 100 yd = 91.44 m 100 m  = 109.4 yd Special workouts:   Death by 10 meters Set up 2 cones 10 meters apart. Each minute complete one more trip across the cones until you cannot continue within the minute.   Tabata run Sprint 20 seconds, rest 10 seconds, repeat for a total of 8 times. If you have a treadmill, set it to 12% incline and to 30 seconds per mile slower than your 5k pace. For variations, do 10:5×16, 30:20×8, and 40:20×6.   Hill repeats 2 x 3/4 ­ 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill. On treadmill use 7% grade, recover 2 min and repeat   Run 10k with a 1:00 negative split (second 5k 1:00 faster than the first).   Run 5k, but every 2:00 drop for 20 pushups and 20 squats.
Standard outdoor track: 400m Standard indoor track:                        200m
Commonly competed track distances: 100m, 200m, 400m, 800m, 1500m, 3000m, 5000m, 1000m
Common cross country distances: 5k, 6k, 8k, 10k,
Commonly competed road race distances: 5k, 10k, 12k, 15k, 21.1k (half marathon), 42.2 (marathon)
US military test distances: 1.5 mi – Navy, Air Force, Coast Guard mi   – Armymi   ­ Marine Corps
Other running tests: 40 yd – NFL 12 minutes – Cooper Test for VO2 Max
Task­priority workouts: Time­priority workouts:   3 rounds of: (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off)   4 x 5:00 on, 3:00 off   Two Minute Lactate Flood 120:60 x 6 or 2 min on 1 minute off x 6   One Minute Hell 1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder… 1 min on, 20 sec off, until you finish with 1 min on, 50 sec off, 1 min on.   3 rounds of: 30 sec on,30 off, 30 sec on 25 off 30 sec on 20 off, 30 sec on, 15 off, 30 sec on, 10 off, 30 sec on, 5 off, 30 sec on, rest 2:00.
Yasso 800’s Complete 10x800m sprints, trying to maintain the same time for each. In between each interval, jog lightly for the same amount of time it took you to run the interval.
Tosh 3 rounds of: 200m+400m+600m After each interval, rest the same duration it took you to run the last interval.
10x100m with 90 second recoveries
6x400m with 120 second recoveries. Don’t deviate more than 3 seconds on times.
2x1000m with 120 second recoveries.
3 rounds of: 100m+200m+400m After each interval, rest the same duration it took you to run the last interval.
                                           R u n n i n g                    w o r k o u t s                              
Task­priority workouts: Time­priority workouts:
  8 min of 100m on 30 sec, Rest 4 min then. 4 min of 100m sprints on 30sec, Rest 2 min then, 2 min of 100m sprints on 30 sec.   3 rounds of: 1min on, 1min off, 2 min on, 2 min off, 3 min on 3min off.
  8 rounds of: 80 seconds on, 40 seconds off
10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)   2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 4 sec. 2 min recoveries   1 mile time trial , rest 2:00 , 2x400m at time trial pace, rest 1:00 in between   3 rounds of: 5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off.   90 Second Ladder 90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.
4x800m with 2:00 rests   2x1000m with 2:00 rests Lactate Shuttle 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
4x400m with 5:00 rests  
8x200m with 2:00 rests  
8 rounds of: 100 yard sprints. The focus is to run at maximal speed for all 8 sprints. Rest 45 seconds between sprints.  
10 rounds of 50 yard sprints. The focus is to run at maximal speed for all 10 sprints. Rest 30­45 seconds between sprint. Run at 90­100% effort on all sprints