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Workout Archive (December 2008 and earlier)

• 2008

  12/30/08

  Regular group: Devil take the hindmost.

  12/23/08

  Regular group: 1 x 1200m, 6 x 400m, 1 x 1200m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.

  12/16/08

  Regular group: 1 x 1200m, 1 x 800m, 1 x 1200m, 1 x 1600m at slightly faster than 5K pace with 400m recovery jog.

  12/9/08

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.

  12/2/08

  Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m at slightly faster than 5K pace with 400m recovery jog.
  Fall marathon group: 4 x 4 minutes at 30-40 seconds faster per mile than marathon pace with 2-minute recovery jog.

  11/25/08

  Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
  Fall marathon group: 2-3 x 10 minutes at 30-40 seconds faster per mile than marathon pace with 2-minute recovery jog.

  11/18/08

  Regular group: 2 x 1600m, 4 x 400m. First 1600m at 10K pace, second 1600m at 5K pace, 400's at mile pace. All with 2-minute recovery jog.
  Fall marathon group: 4 x 10 minutes at 30-40 seconds faster per mile than marathon pace with 2-minute recovery jog.

  11/11/08

  Regular group: 3-4 x 1600m at tempo pace with 2-minute recovery jog.
  Fall marathon group: 2 x 20 minutes at 30-40 seconds faster per mile than marathon pace with 10-minute recovery jog.

  11/04/08

  Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery jog.
  Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30-40 seconds faster per mile than marathon pace with 5-minute recovery jog.

  10/28/08

  Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace, second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.
  Fall marathon group: 1 x 4800m. First 1600m at 30-40 seconds faster per mile than marathon pace, second 1600m at 10 seconds per mile faster than the first 1600m, third 1600m at 10 seconds per mile faster than the second 1600m.

  10/21/08

  Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at 5K pace (or 10K pace if your legs are tired), 800's at 3-4 seconds faster per lap than 1600m interval, 400's at 3-4 seconds faster per lap than 800m intervals.
  Fall marathon group: 2 x 15 minutes at 30 seconds faster than current marathon pace with 2-minute recovery jog.

  10/14/08

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
  Fall marathon group: 3 x 10 minutes at 30 seconds faster than current marathon pace with 2-minute recovery jog.

  10/7/08

  Regular group: 2 x 1600m, 2 x 1200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.
  Long Beach Marathon group: 4 x 4 minutes at 30 seconds faster than current marathon pace with 2-minute recovery jog.

  9/30/08

  Regular group: 1 x 5200m at 10K pace, groups of 5 in single-file, last runner surges to front every 200m.
  St. George Marathon group: 4 x 4 minutes at 30 seconds faster than current marathon pace with 2-minute recovery jog.
  Long Beach Marathon group: 2-3 x 10 minutes at 30 seconds faster than current marathon pace with 2-minute recovery jog.

  9/23/08

  Regular group: 1 x 1200m, 1 x 800m, 1 x 1200m, 1 x 1600m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
  St. George Marathon group: 2-3 x 10 minutes at 30 seconds faster than current marathon pace with 2-minute recovery jog.
  Fall marathon group: 3-4 x 10 minutes at 30 seconds faster than current marathon pace with 2-minute recovery jog.

  9/16/08

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
  Fall marathon group: 1 x 20 minutes, 1-2 x 10 minutes at 30 seconds faster than current marathon pace with 5-minute recovery jog after first interval and 2-minute recovery jog after second interval.

  9/9/08

  Regular group: 4 x 1200m with 400m recovery jog. On each interval, run the first 400m at 5 seconds/lap slower than 5K pace, the second 400m at 5K pace, and the third 400m at 5 seconds/lap faster than 5K pace.
  Fall marathon group: 2 x 15 minutes at 30 seconds faster than current marathon pace with 5-minute recovery jog.

  9/2/08

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
  Fall marathon group: 3-4 x 10 minutes at 30 seconds faster than current marathon pace with 2-minute recovery jog.

  8/26/08

  Regular group: 6th Annual Cahn Mile. Heat schedule is: Sub-5:00 at 6:40 p.m. 5:00-5:29 at 6:50 p.m. 5:30-5:59 at 7:00 p.m. 6:00-6:30 at 7:10 p.m. Over 6:30 at 7:20 p.m.
  Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than current marathon pace with 2-minute recovery jog.

  8/19/08

  Regular group: 1 x 1200m, 4 x 400m. First interval at mile pace, remaining intervals slightly faster. 10-minute recovery after first interval, 2-minute recovery after 400m intervals.
  Fall marathon group: 5 x 6 minutes at 30 seconds faster than current marathon pace with 75-second recovery jog.

  8/12/08

  Regular group: 1 x 800m, 2 x 400m, 4 x 200m, 1 x 800m. First and last intervals at mile pace, middle intervals faster. 4-minute recovery after first interval, 3-minute recovery after 400m intervals, 2-minute recovery after 200m intervals.

  8/5/08

  Regular group: 3 x 800m at mile pace, 1 x 1600m (untimed) striding the straights and jogging the curves. Four-minute recovery jog after 800m intervals.

  7/29/08

  Regular group: 1 x 800m, 4 x 400m, 1 x 800m, 4 x 400m. All intervals at mile pace. 400m recovery after first and sixth intervals; 200m recovery after all other intervals.

  7/22/08

  Regular group: 3 x 1600m with equal time recovery. On each interval, run the first 400m at slightly slower than 5K pace, the second 400m at 5K pace, the third 400m at slightly faster than 5K pace, and the last 400m at mile pace.

  7/15/08

  Regular group: 4 x 400m, 1 x 1600m, 4 x 400m. 400m intervals at mile pace, 1600m interval at 5K pace. 600m recovery jog after fifth interval, 200m recovery jog after all other intervals.

  7/8/08

  Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at 5K pace, 800's at 3-4 seconds faster per lap than 1600m interval, 400's at 3-4 seconds faster per lap than 800m intervals. 400m recovery jog after first three intervals, 200m recovery jog after next three intervals.

  7/1/08

  Regular group: 3 x 2000m at 10K pace with 3-minute solid recovery.

  6/24/08

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.

  6/17/08

  Regular group: 24 x 400m relay (teams of two, 12 each).

  6/10/08

  Regular group: 4 x 1200m with 400m recovery jog. Intervals 1 and 3 are to be run fast-medium-fast; Intervals 2 and 4 are to be run medium-fast-medium.

  6/3/08

  Regular group: 1 x 1200m, 1 x 800m, 2 x 400m, 1 x 800m, 1 x 1200m. 400m jog after first, second, and fifth intervals, 200m jog after third and fourth intervals.

  5/27/08

  Regular group: 4 x (1 x 800m, 100m jog recovery, 1 x 300m at mile pace, 400m jog recovery). If you raced Sunday, run the 800's at tempo pace.

  5/20/08

  Regular group: 2 x 1600m at tempo with 60-second recovery, 1-2 x 1600m at slightly faster than 5K pace with 400m recovery jog with 400m recovery.

  5/13/08

  Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery.

  5/6/08

  Regular group: 4 x 1200m with 60-second recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.

  4/29/08

  Regular group: 1 x 1200m, 3 x 400m, 1 x 1200m, 3 x 400m. 400m recovery after first and fifth intervals; 200m recovery after all other intervals.

  4/22/08

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.

  4/15/08

  Regular group: 1 x 3 miles at tempo pace on Ocean Ave.
  Boston Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.

  4/8/08

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
  Boston Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.

  4/1/08

  Regular group: 1 x 1200m, 1 x 800m, 1 x 1200m, 1 x 1600m. All intervals at slightly faster than 5K pace with 400m recovery jog.
  Boston Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog, 1 x untimed 1200m striding the straights, floating the curves.

  3/25/08

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
  Boston Marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.

  3/18/08

  Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.
  Boston Marathon group: 1 x 20 minutes, 1-2 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog after first interval and 2-minute recovery jog after second interval.

  3/11/08

  Regular group: 1 x 800m, 2 x 1200m, 1 x 800m, 2 x 400m with 400m recovery jog, except 200m recovery jog before last interval. First four intervals at slightly faster than 5K pace, last two intervals at mile pace.
  Boston Marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.

  3/4/08

  Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.

  2/26/08

  Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
  Los Angeles Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.

  2/19/08

  Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
  Los Angeles Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.

  2/12/08

  Regular group: 1 x 1600m, 2 x 1200m, 1 x 800m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
  Los Angeles Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog, 1 x untimed 1200m striding the straights, floating the curves.

  2/5/08

  Regular group: 1 x 1200m, 6 x 400m, 1 x 1200m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
  Los Angeles Marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.

  1/29/08

  Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.
  Los Angeles Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  1/22/08

  Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery.
  Los Angeles Marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  1/15/08

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
  Los Angeles Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog, 1 x untimed 1600m striding the straights, jogging the curves. And don't forget to take this survey now.

  1/8/08

  Regular group: 3 x 2000m at 10K pace with 3-minute solid recovery run.
  Los Angeles Marathon group: 3 x 2000m at 10K pace with 3-minute solid recovery run, 1 x untimed 1200m striding the straights, jogging the curves.

  1/1/08

  Regular group: 3 x 2008m at tempo pace with 60-second recovery jog.

  2007

  12/25/07

  Regular group: 1 x 1 minute, 2 minutes, 3 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute. All intervals at medium-hard effort with equal time recovery.

  12/18/07

  Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.

  12/11/07

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.

  12/04/07

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
  Fall marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/27/07

  Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m at slightly faster than 5K pace with 400m recovery jog.
  Fall marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/20/07

  Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
  Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/13/07

  Regular group: 2 x 1600m, 4 x 400m. First 1600m at 10K pace, second 1600m at slightly faster than 5K pace, 400's at mile pace. All with 2-minute recovery jog.
  Fall marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/06/07

  Regular group: 1 x 1200m, 6 x 400m, 1 x 1200m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
  Fall marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.

  10/30/07

  Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at 10K pace, 800's at slightly faster than 5K pace, 400's at mile pace. All with 2-minute recovery jog.
  Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30-40 seconds faster per mile than marathon pace with 5-minute recovery jog.

  10/23/07

  Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace, second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.
  Fall marathon group: 1 x 4800m. First 1600m at 30-40 seconds faster per mile than marathon pace, second 1600m at 10 seconds per mile faster than the first 1600m, third 1600m at 10 seconds per mile faster than the second 1600m.

  10/16/07

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
  Fall marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  10/09/07

  Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.
  Fall marathon group: 3-4 x 1600m at 30-40 seconds faster than marathon pace with 90-second recovery jog.

  10/02/07

  Regular group: 2 x 1600m, 2 x 1200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.
  St. George Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/25/07

  Regular Group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
  Fall marathon group: 2-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/18/07

  Regular Group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
  Fall marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/11/07

  Regular Group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.
  Fall marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.

  09/04/07

  Regular Group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
  Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  08/28/07

  Regular Group: 5th Annual Cahn Mile. Heat times were: Over 6:30 at 6:40 p.m., 6:00-6:29 at 6:50 p.m, 5:30-5:59 at 7:00 p.m, 5:00-5:29 at 7:10 p.m., Sub-5:00 at 7:20 p.m.
  Fall marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  08/21/07

  Regular Group: 1 x 1200m, 4 x 400m. First interval at mile pace, remaining intervals slightly faster. 10-minute recovery after first interval, 2-minute recovery after 400m intervals.
  Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  08/14/07

  Regular Group: 1 x 800m, 2 x 400m, 4 x 200m, 1 x 800m. First and last intervals at mile pace, middle intervals faster. 4-minute recovery after first interval, 3-minute recovery after 400m intervals, 2-minute recovery after 200m intervals.
  Fall marathon group: 5-6 x 6 minutes at 30 seconds faster than marathon pace with 60-second recovery jog.

  08/07/07

  Regular group: 3 x 800m (pace discussed at workout), 1 x 1600m (untimed) striding the straights and jogging the curves. Four-minute recovery jog after 800m intervals.

  07/31/07

  Regular group: 1 x 800m, 4 x 400m, 1 x 800m, 4 x 400m. 400m recovery after first and sixth intervals; 200m recovery after all other intervals.

  07/24/07

  Regular group: 1 x 800m, 8 x 400m. 400m recovery after first and fifth intervals; 200m recovery after all other intervals

  07/17/07

  Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at slightly faster than 5K pace, 800's at 3-4 seconds faster per lap than 1600m interval, 400's at 3-4 seconds faster per lap than 800m intervals. 400m recovery jog after first three intervals, 200m recovery jog after next three intervals.

  07/10/07

  Tempo run 1 x 4800m along Ocean Avenue (track closed for film shoot).

  07/03/07

  Regular group: 1 x 1600m, 8 min. slow jog, 1 x 1200m, 6 min. slow jog, 1 x 800m, 4 min. slow jog, 1 x 400m. Run the intervals at 5K pace, but push the last 400m of each interval.

  06/26/07

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.

  06/19/07

  Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.

  06/12/07

  Regular group: 4 x 800m at 5K pace, 1 x 1600m at slightly faster than 5K pace.

  06/05/07

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.

  05/29/07

  Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).

  05/22/07

  Regular group: 2 x 1600m at tempo with 60-second recovery, 1-2 x 1600m at slightly faster than 5K pace with 400m recovery jog.

  05/15/07

  Regular group: 7 x 400m at 3K pace, 1 x 2000m at 5K pace. 60-second rest after first six intervals, 400m jog after seventh interval.

  05/08/07

  Regular group: 1 x 1200m, 3 x 400m, 1 x 1200m, 3 x 400m. 400m recovery after first and fifth intervals; 200m recovery after all other intervals.

  05/01/07

  Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.

  04/24/07

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.

  04/17/07

  Regular group: 1 x 1600m, 1 x 1200m, 2 x 800m, 1 x 400m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.

  04/10/07

  Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery.

  04/03/07

  Regular group: 2 x 1600m, 2 x 1200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.

  03/27/07

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.

  03/20/07

  Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.

  03/13/07

  Regular group: 1 x 800m, 2 x 1200m, 1 x 800m, 2 x 400m with 400m recovery jog, except 200m recovery jog before last interval. First four intervals at slightly faster than 5K pace, last two intervals at mile pace.

  03/06/07

  Regular group: 1 x 5200m at 10K pace, groups of 5 in single-file, last runner surges to front every 200m.

  02/27/07

  Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
  Los Angeles Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  02/20/07

  Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m at slightly faster than 5K pace with 400m recovery jog.
  Los Angeles Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  02/13/07

  Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
  Los Angeles Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog, 1 x untimed 1600m striding the straights, floating the curves.

  02/06/07

  Regular group: 1 x 1600m, 2 x 1200m, 1 x 800m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
  Los Angeles Marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.

  01/30/07

  Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.
  Los Angeles Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  01/23/07

  Regular group: 3-4 x 1600m at 10K pace with 2-minute recovery.
  Los Angeles Marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  01/16/07

  Regular group: 5 x 1000m at slightly faster than 5K pace with 3-minute recovery jog.
  Los Angeles Marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  01/09/07

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
  Los Angeles Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  01/02/07

  Regular group: 3 x 2007m at tempo pace with 60-second recovery jog.

  2006

  12/26/06

  Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).

  12/19/06

  Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace (i.e., tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.

  12/12/06

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.

  12/05/06

  Regular group: 4 x 1200m, 2 x 200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after next two intervals, 200m recovery jog after fifth interval. First two intervals at tempo pace, next two intervals at 5K pace, last two intervals at mile pace.
  Tucson Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/28/06

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
  Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/21/06

  Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
  Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  11/14/06

  Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m at slightly faster than 5K pace with 400m recovery jog.
  Fall marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/07/06

  Regular group: 1 x 1200m, 6 x 400m, 1 x 1200m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
  Fall marathon group: 8-10 x 800m at with 400m recovery jog; pace to be discussed at workout (Yasso 800's). Bring water or a sports drink and use it on your recovery intervals.

  10/31/06

  Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).
  New York Marathon Group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog after first interval.

  10/24/06

  Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace (i.e., tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.
  Fall marathon group: 1 x 4800m. First 1600m at 30 seconds faster per mile than marathon pace (a.k.a tempo pace), second 1600m at 10 seconds per mile faster than the first 1600m, third 1600m at 10 seconds per mile faster than the second 1600m.

  10/17/06

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
  Chicago Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Fall marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  10/10/06

  Regular group: 2 x 1600m, 2 x 1200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.
  Long Beach Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Fall marathon group: 2 x 1600m, 2 x 1200m at 30 seconds faster than marathon pace with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval.

  10/03/06

  Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
  St. George Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/26/06

  Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery jog.
  Fall marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/19/06

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
  Fall marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.

  09/12/06

  Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.
  Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  09/05/06

  Regular group: 24 x 400m relay (teams of two, 12 each).
  Fall marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  08/29/06

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.

  08/22/06

  Regular Group: 4th Annual Cahn Mile. Heats were: Sub-5:00 at 6:40 p.m. 5:00-5:29 at 6:50 p.m. 5:30-5:59 at 7:00 p.m. 6:00-6:29 at 7:10 p.m. Over 6:30 at 7:20 p.m.
  Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  08/15/06

  Regular Group: 3 x 800m descending around mile pace with 4-minute recovery jog.

  08/08/06

  Regular group: 1 x 800m, 2 x 400m, 4 x 200m, 1 x 800m. First and last intervals at mile pace, middle intervals faster. 4-minute recovery after first interval, 3-minute recovery after 400m intervals, 2-minute recovery after 200m intervals.

  08/01/06

  Regular group: 3 x 800m (pace discussed at workout), 1 x 1600m (untimed) striding the straights and jogging the curves. Four-minute recovery jog after 800m intervals.

  07/25/06

  Regular group: 1 x 800m, 4 x 400m, 1 x 800m, 4 x 400m. 400m recovery after first and sixth intervals; 200m recovery after all other intervals.

  07/18/06

  Regular group: 4 x 400m, 1 x 1600m, 4 x 400m. 400m intervals at mile pace, 1600m interval at 5K pace. 600m recovery jog after fifth interval, 200m recovery jog after all other intervals.

  07/11/06

  Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at slightly faster than 5K pace, 800's at 3-4 seconds faster per lap than 1600m interval, 400's at 3-4 seconds faster per lap than 800m intervals. 400m recovery jog after first three intervals, 200m recovery jog after next three intervals.

  07/04/06

  Regular group: 1 x 1600m, 8 min. slow jog, 1 x 1200m, 6 min. slow jog, 1 x 800m, 4 min. slow jog, 1 x 400m. Push the last 400m of each interval.

  06/27/06

  Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery.

  06/20/06

  Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.

  06/13/06

  Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).

  06/06/06

  Regular group: 1 x 800m, 2 x 1200m, 1 x 800m, 2 x 400m generally with 400m recovery jog. First four intervals at slightly faster than 5K pace, last two intervals at mile pace.

  05/30/06

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.

  05/23/06

  Regular group: 1 x 12 minutes at tempo pace with a 3-minute recovery jog; 3 x 800m at 5K pace with a 400m recovery jog. Note: This workout is to help prepare for racing this weekend. If you are racing, try not to run the intervals any faster than prescribed. If you are not racing this weekend, increase the pace on the 800m intervals.

  05/16/06

  Regular group: 7 x 400m at 3K pace, 1 x 2000m at 5K pace. 60-second rest after first six intervals, 400m jog after seventh interval.

  05/09/06

  Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m at slightly faster than 5K pace with 400m recovery jog.

  05/02/06

  Regular group: 1 x 1200m, 3 x 400m, 1 x 1200m, 3 x 400m. 400m recovery after first and fifth intervals; 200m recovery after all other intervals.

  04/25/06

  Regular group: 3-4 x 1600m at tempo pace with 60- to 90-second recovery.

  04/18/06

  Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).

  04/11/06

  Regular group: 2 x 1600m, 2 x 1200m with 90-second recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.

  04/04/06

  Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.

  03/28/06

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.

  03/21/06

  Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.

  03/14/06

  Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace (a.k.a tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.
  Los Angeles Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  03/07/06

  Regular group: 4 x 1200m, 2 x 200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after next two intervals, 200m recovery jog after fifth interval. First two intervals at tempo pace, next two intervals at 5K pace, last two intervals at mile pace.
  Los Angeles Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  02/28/06

  Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery.
  Los Angeles Marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  02/21/06

  Regular group: 1 x 1200m, 1 x 1600m, 1 x 1200m, 1 x 800m. All intervals at slightly faster than 5K pace with 400m recovery jog.
  Los Angeles Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog, 1 x untimed 1600m striding the straights, floating the curves.

  02/14/06

  Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
  Los Angeles Marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.

  02/07/06

  Regular group: 4 x 1200m with 400m recovery jog. Intervals 1 and 3 are to be run fast-medium-fast; Intervals 2 and 4 are to be run medium-fast-medium.
  Los Angeles Marathon group: 8-10 x 800m with 400m recovery jog; pace to be discussed at workout (Yasso 800's).

  01/31/06

  Regular group: 1 x 5200m at 10K pace, groups of 5 in single-file, last runner surges to front every 200m.
  Los Angeles Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.

  01/24/06

  Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).
  Los Angeles Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog, 1 x untimed 1200m striding the straights, jogging the curves.

  01/17/06

  Regular group: 3 x 2000m at 10K pace with 4-minute solid recovery run.
  Los Angeles Marathon group: 3 x 2000m at 10K pace with 4-minute solid recovery run, 1 x untimed 1200m striding the straights, jogging the curves.

  01/10/06

  Regular group: 2 x 1600m, 2 x 1200m with 90-second recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.

  01/03/06

  Regular group: 3 x 2006m at tempo pace with 60-second recovery jog.

  2005

  12/27/05

  Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).

  12/20/05

  Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace (a.k.a tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.

  12/13/05

  Regular group: 4 x 1200m, 2 x 200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after next two intervals, 200m recovery jog after fifth interval. First two intervals at tempo pace, next two intervals at 5K pace, last two intervals at mile pace.

  12/06/05

  Regular group: 1 x 800m, 2 x 1200m, 1 x 800m, 2 x 400m generally with 400m recovery jog. First four intervals at slightly faster than 5K pace, last two intervals at mile pace.

  11/29/05

  Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.
  Fall marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/22/05

  Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m at slightly faster than 5K pace with 400m recovery jog.
  Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/15/05

  Regular group: 7 x 400m at 3K pace, 1 x 2000m at slightly faster than 5K pace. 60-second rest after first six intervals, 400m jog after seventh interval.
  Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog after first interval.

  11/08/05

  Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
  Fall marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jogs.

  11/01/05

  Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at slightly faster than 5K pace, 800m's at 3-4 seconds faster per lap than 1600m interval, 400m's at 3-4 seconds faster per lap than 800m intervals. 400m recovery jog after first three intervals, 200m recovery jog after next three intervals.
  Fall marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jogs.

  10/25/05

  Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace (a.k.a tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.
  Fall marathon group: 1 x 4800m. First 1600m at 30 seconds faster per mile than marathon pace (a.k.a tempo pace), second 1600m at 10 seconds per mile faster than the first 1600m, third 1600m at 10 seconds per mile faster than the second 1600m.

  10/18/05

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
  Fall marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  10/11/05

  Regular group: 3 x 2000m at 10K pace with 4-minute solid recovery run.
  Fall marathon group: 4 x 2000m at 10K pace with 4-minute solid recovery run.
  Long Beach Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  10/04/05

  Regular group: 2 x 1600m, 2 x 1200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.
  Chicago Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Fall marathon group: 2 x 1600m, 2 x 1200m at 30 seconds faster than marathon pace with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval.

  09/27/05

  Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
  St. George Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/20/05

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
  Fall marathon group: 2-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/13/05

  Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.
  Fall marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/06/05

  Regular group: 1 x 800m, 2 x 1200m, 1 x 800m, 2 x 400m generally with 400m recovery jog. First four intervals at slightly faster than 5K pace, last two intervals at mile pace.
  Fall marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.

  08/30/05

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
  Fall marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  08/23/05

  Regular group: 3rd Annual Cahn Mile. Heats were: Over 6:30 at 6:40 p.m. 6:00-6:29 at 6:50 p.m. 5:30-5:59 at 7:00 p.m. 5:00-5:29 at 7:10 p.m. Sub-5:00 at 7:20 p.m.
  Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  08/16/05

  Regular Group: 3 x 800m descending around mile pace with 4-minute recovery jog.
  Fall marathon group: 3 x 12 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  08/09/05

  Regular Group: 1 x 800m, 2 x 400m, 4 x 200m, 1 x 800m. First and last intervals at mile pace, middle intervals faster. 4-minute recovery after first interval, 3-minute recovery after 400m intervals, 2-minute recovery after 200m intervals.
  Fall marathon group: 5-6 x 6 minutes at 30 seconds faster than marathon pace with 60-second recovery jog.

  08/02/05

  Regular Group: 3 x 800m (pace discussed at workout), 1 x 1600m (untimed) striding the straights and jogging the curves. Four-minute recovery jog after 800m intervals.
  Fall marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  07/26/05

  Regular Group: 1 x 800m, 4 x 400m, 1 x 800m, 4 x 400m. 400m recovery after first and sixth intervals; 200m recovery after all other intervals.

  07/19/05

  Regular Group: 4 x 400m, 1 x 1600m, 4 x 400m. 400m intervals at mile pace, 1600m interval at 5K pace. 600m recovery jog after fifth interval, 200m recovery jog after all other intervals.

  07/12/05

  Regular Group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at slightly faster than 5K pace, 800's at 3-4 seconds faster per lap than 1600m interval, 400's at 3-4 seconds faster per lap than 800m intervals. 400m recovery jog after first three intervals, 200m recovery jog after next three intervals.

  07/05/05

  Regular group: 2 x 1600m, 2 x 1200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.
  July 4 racers who insist on doing a workout: 2 x 1600m, 1 x 1200m. All intervals at tempo pace with 2-minute recovery jog.

  06/28/05

  Regular group: 1 x 4800m. First 1600m at 10-15 seconds slower per mile than 10K pace (a.k.a. tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.

  06/21/05

  Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.

  06/14/05

  Regular group: 1 x 800m, 2 x 1200m, 1 x 800m, 1 x 400m all with 400m recovery jog. First four intervals at slightly faster than 5K pace, last interval at mile pace.

  06/07/05

  Regular group: 24 x 400m relay (teams of two, 12 each).

  05/31/05

  Regular group: 2 x 1600m at tempo with 60-second recovery, 1-2 x 1600m at slightly faster than 5K pace with 400m recovery jog.

  05/24/05

  Regular group: 7 x 400m, 1 x 2000m at 5K pace. 60-second rest after first six intervals, 400m jog after seventh interval.

  05/17/05

  Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m at slightly faster than 5K pace with 400m recovery jog.

  05/10/05

  Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.

  05/03/05

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.

  04/26/05

  Regular group: 1 x 1200m, 3 x 400m, 1 x 1200m, 3 x 400m. 400m recovery after first and fifth intervals; 200m recovery after all other intervals.

  04/19/05

  Regular group: 3-4 x 1600m at tempo pace with 60- to 90-second recovery.

  04/12/05

  Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).

  04/05/05

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.

  03/29/05

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m with 400m recovery jog.

  03/22/05

  Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace (a.k.a tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.

  03/15/05

  Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.

  03/08/05

  Regular group: 4 x 1200m, 2 x 200m with 90-second recovery jog after the first two intervals, 400m recovery jog after next two intervals, 200m recovery jog after fifth interval. First two intervals at tempo pace, next two intervals at 5K pace, last two intervals at mile pace.

  03/01/05

  Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery.
  Los Angeles Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  02/22/05

  Regular group: 2-3 x 10 minutes at 30 seconds slower than 5K pace with 2-minute recovery jog.
  Los Angeles Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  02/15/05

  Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m, with 400m recovery jog.
  Los Angeles Marathon group: 1 x 20 minutes, 1-2 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog after first interval, 2-minute recovery jog after second interval.

  02/08/05

  Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m with 400m recovery jog.
  Los Angeles Marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.

  02/01/05

  Regular group: 4 x 1200m with 400m recovery jog. Intervals 1 and 3 are to be run fast-medium-fast; Intervals 2 and 4 are to be run medium-fast-medium.
  Los Angeles Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.

  01/25/05

  Regular group: 1 x 5200m at 10K pace, groups of 5 in single-file, last runner surges to front every 200m.
  Los Angeles Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog, followed by 1 x untimed 1200m striding the straights, jogging the curves.

  01/18/05

  Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).

  01/11/05

  Regular group: 2 x 1600m, 2 x 1200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.

  01/04/05

  Regular group: 3 x 2005m at tempo pace with 60-second recovery jog.

  2004

  12/28/04

  Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace (a.k.a tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.

  12/21/04

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m with 400m recovery jog. Pace to be discussed at workout.

  12/14/04

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.

  12/07/04

  Regular group: 4 x 1200m, 2 x 200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after next two intervals, 200m recovery jog after fifth interval. First two intervals at tempo pace, next two intervals at 5K pace, last two intervals at mile pace.

  11/30/04

  Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.
  Fall marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/23/04

  Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at slightly faster than 5K pace, 800m's at 3-4 seconds faster per lap than 1600m interval, 400m's at 3-4 seconds faster per lap than 800m intervals. 400m recovery jog after first three intervals, 200m recovery jog after next three intervals.
  Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jogs.

  11/16/04

  Regular group: 7 x 400m at 3K pace, 1 x 2000m at slightly faster than 5K pace. 60-second rest after first six intervals, 400m jog after seventh interval. Pace to be discussed.
  Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog after first interval.

  11/09/04

  Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery jog.
  Fall marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/02/04

  Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m (e.g., if you run a 5K at 6:00 pace, you should alternate between 90-second and 110-second laps).
  New York Marathon Group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Fall marathon group: 8-10 x 800m at with 400m recovery jog; pace to be discussed at workout (Yasso 800's).

  10/26/04

  Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace (a.k.a tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.
  Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  10/19/04

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
  Fall marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  10/12/04

  Regular group: 3 x 2000m at 10K pace with 4-minute solid recovery run.
  Fall marathon group: 4 x 2000m at 10K pace with 4-minute solid recovery run.

  10/05/04

  Regular group: 2 x 1600m, 2 x 1200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.
  Chicago and Long Beach Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/28/04

  Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
  St. George Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/21/04

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.
  St. George Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Fall marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/14/04

  Regular group: 3 x 1200m at slightly faster than 5K pace with 400m recovery jog; 1 x 1600m hard on the straights, floating on the curves.
  Fall marathon group: 1 x 20 minutes, 2 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog after first interval and 2-minute recovery jog after second interval.

  09/07/04

  Regular group: 5 x 1000m at slightly faster than 5K pace with 3-minute recovery jog.
  Fall marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  08/31/04

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
  Fall marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.

  08/24/04

  Regular group: Mile time trial. Heats were: sub-5:15 at 6:40 p.m. 5:15-5:45 at 6:50 p.m. 5:46-6:15 at 7:00 p.m. 6:16-6:45 at 7:10 p.m. 6:46-7:15 at 7:20 p.m. Over 7:15 at 7:30 p.m.
  Fall marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  08/17/04

  Regular group: 1 x 800m, 2 x 400m, 4 x 200m, 1 x 800m at mile pace. 4-minute recovery after first interval, 3-minute recovery after 400m intervals, 2-minute recovery after 200m intervals.
  Fall marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  08/10/04

  Regular group: 10 x 400m at mile pace. 200m recovery after all intervals except 400m recovery after fifth interval.
  Fall marathon group: 6 x 6 minutes at 30 seconds faster than marathon pace with 60-second jog recover.

  08/03/04

  Regular group: 3 x 800m around mile pace, 1 x 1600m (untimed) striding the straights and jogging the curves. 4-minute recovery jog after 800m intervals.
  Fall marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  07/27/04

  Regular group: 1 x 800m, 4 x 400m, 1 x 800m, 4 x 400m. 400m recovery after first and sixth intervals; 200m recovery after all other intervals.
  Fall marathon group: 4-5 x 6 minutes at 30 seconds faster than marathon pace with 90-second jog recovery.

  07/20/04

  Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at slightly faster than 5K pace, 800m's at 3-4 seconds faster per lap than 1600m interval, 400m's at 3-4 seconds faster per lap than 800m intervals. 400m recovery jog after first three intervals, 200m recovery jog after next three intervals.

  07/13/04

  Regular Group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.

  07/06/04

  Regular group: 2 x 1600m, 2 x 1200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.

  06/29/04

  Regular Group: 3-4 x 1600m at tempo pace with 90-second recovery jog.

  06/22/04

  Regular Group: 3 x 1600m at 5K pace with 2-minute recovery jog.

  06/15/04

  Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m, with 400m recovery jog.

  06/08/04

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m. All intervals at slightly faster than 5K pace with 400m recovery jog.

  06/01/04

  Regular group: 1 x 800m, 2 x 1200m, 1 x 800m, 1 x 400m all with 400m recovery jog. First two intervals at 5K pace, next two intervals at slightly faster than 5K pace, last interval at mile pace.

  05/25/04

  Regular group: 1 x 12 minutes at tempo pace with a 3-minute recovery jog; 3 x 800m at 5K pace with a 400m recovery jog. Note: This workout is to help prepare for racing this weekend. If you are racing, it is important that you not run the intervals any faster than prescribed. If you are not racing this weekend, increase the pace on the 800m intervals.

  05/18/04

  Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per lap.

  05/11/04

  Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m with 400m recovery jog.

  05/04/04

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.

  04/27/04

  Regular group: 1 x 1200m, 3 x 400m, 1 x 1200m, 3 x 400m. 400m recovery after first and fifth intervals; 200m recovery after all other intervals.

  04/20/04

  Regular Group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.

  04/13/04

  Regular Group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace, second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.

  04/06/04

  Regular Group: 2 x 1600m, 2 x 1200m with 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval. First two intervals at tempo pace, last two intervals at slightly faster than 5K pace.

  03/30/04

  Regular Group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.

  03/23/04

  Regular Group: 3 x 1600m with 400m recovery jog.

  03/16/04

  Regular Group: 1 x 2000m, 1 x 1600m, 1 x 1200m with 400m recovery jog.

  03/09/04

  Regular Group: 4 x 1600m at tempo with 60-second recovery jog.

  03/02/04

  Regular Group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m, all with 400m recovery jog.
  Los Angeles Marathoners: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  02/24/04

  Regular group: 1 x 1200m, 1 x 1600m, 1 x 2000m, with 400m recovery jog.
  Los Angeles Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  02/17/04

  Regular group: 7 x 400m, 1 x 2000m. 60-second rest after first six intervals, 400m jog after seventh interval.
  Los Angeles Marathon group: 1 x 20 minutes, 1-2 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog after first interval, 2-minute recovery jog after second interval.

  02/10/04

  Regular group: 4 x 1200m with 400m recovery jog. Intervals 1 and 3 are to be run fast-medium-fast; Intervals 2 and 4 are to be run medium-fast-medium.
  Los Angeles Marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.

  02/03/04

  Regular group: 5 x 1000m at slightly faster than 5K pace with 400m recovery jog.
  Los Angeles Marathon group: 8-10 x 800m with 400m recovery jog; pace to be discussed at workout (Yasso 800's).

  01/27/04

  Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m.
  Los Angeles Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.

  01/20/04

  Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.
  Los Angeles Marathon group: 3 x 12 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog, followed by 1 x untimed 800m striding the straights, jogging the curves.

  01/13/04

  Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m with 400m recovery jog.
  Los Angeles Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog, followed by 1 x untimed 1200m striding the straights, jogging the curves.

  01/06/04

  Regular group: 3 x 2004m at tempo pace with 60-second recovery jog.

  2003

  12/30/03

  Regular group: "Whistle" workout with intervals of 3, 4, 5, and 6 minutes at tempo pace alternating with 3-minute intervals at normal distance pace.

  12/23/03

  Regular group: 3-4 x 1600m with 400m recovery jog.

  12/16/03

  Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m with 400m recovery jog.

  12/09/03

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.

  12/02/03

  Regular group: Mile time trial.
  Fall marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/25/03

  Regular group: 3-4 x (1 x 400m at mile pace, 200m recovery jog, 1 x 200m at faster than mile pace, 400m recovery jog).
  Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/18/03

  Regular group: 3 x 800m around mile pace, 4 x 200m around 800m pace. 4-minute recovery jog after 800m intervals; 2-minute recovery jog after 200m intervals.
  Fall marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/11/03

  Regular group: 1 x 800m, 4 x 400m, 1 x 800m, 4 x 400m. 400m recovery after first and sixth intervals; 200m recovery after all other intervals.
  Fall marathon group: 1 x 20 minutes, 2 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog after first interval and 2-minute recovery jog after second interval.

  11/04/03

  Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at slightly faster than 5K pace, 800m's at 3-4 seconds faster per lap than 1600m interval, 400m's at 3-4 seconds faster per lap than 800m intervals. 400m recovery jog after first three intervals, 200m recovery jog after next three intervals.
  Fall marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  10/28/03

  Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m.
  Fall marathon group: 5 x 1600m at 30 seconds faster than marathon pace with 60-second recovery jog.

  10/21/03

  Regular group: 1 x 800m, 4 x 400m, 4 x 200m, 1 x 800m. 400m jog after first interval, 200m jog after all other intervals.
  Fall marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  10/14/03

  Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m with 400m recovery jog.
  Fall marathon group: 1 x 20 minutes, 1 x 12 minutes at 30 seconds faster than marathon pace with 4-minute recovery jog.

  10/07/03

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m, all with 400m recovery jog.
  Chicago and Long Beach Marathoners: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Other Fall Marathoners: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/30/03

  Regular group: 24 x 400m relay (teams of two, 12 each).
  St. George Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Fall Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  09/23/03

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at slightly faster than mile pace. 400m recovery after odd intervals and 200m recovery after even intervals.
  St. George Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Fall Marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/16/03

  Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.
  Early Fall Marathon group: 1 x 20 minutes, 1 x 12 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  09/09/03

  Regular group: 1 x 1200m, 1 x 800m, 3 x 400m, 1 x 800m, 1 x 1200m. 400m jog after first, second, and sixth intervals, 200m jog after third, fourth, and fifth intervals.
  Early Fall Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/02/03

  Regular group: 5-6 x 1000m with 400m recovery jog.
  Early Fall Marathon group: 8-10 x 800m with 400m recovery jog; pace to be discussed at workout (Yasso 800's).

  08/26/03

  Regular Group: 6 x 800m with 400-meter jog recovery.
  Early Fall Marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  08/19/03

  Regular Group: 3-4 x 1600m with 400m recovery.
  Early Fall Marathon group: 4-5 x 1600m at 30 seconds faster than marathon pace with 90-second slow jog recovery.

  08/12/03

  Regular group: "Whistle" workout with intervals of 3, 4, 5, and 6 minutes at 10K pace alternating with 3-minute intervals at normal distance pace.
  Early fall marathon group: "Whistle" workout with intervals of 3, 4, 5, 6 and 7 minutes at 10K pace alternating with 3-minute intervals at normal distance pace.

  08/05/03

  Regular group: 4 x 400m, 2 x 800m, 1 x 1600m. 200m jog after first four intervals, 400m jog after next two intervals.

  07/29/03

  Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at slightly faster than 5K pace, 800m's at 2-4 seconds faster per lap than 1600m interval, 400m's at 2-4 seconds faster per lap than 800m intervals. 400m recovery jog after first and third interval, 200m recovery jog after all other intervals.

  07/22/03

  Regular group: 1 x 5200m at 10K pace, groups of 5 in single-file, last runner surges to front every 200m.

  07/15/03

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.

  07/08/03

  Regular group: 2 sets of 1 x 400m, 800m, 1200m. 400m at slightly faster than mile pace, 800m at slightly faster than 5K pace, 1200m at 5K pace. 200m jog after the 400m intervals, 400m jog after the other intervals.

  07/01/03

  Regular group: 1 x 1600m, 8 min. slow jog, 1 x 1200m, 6 min. slow jog, 1 x 800m, 4 min. slow jog, 1 x 400m. Push the last 400m of each interval.
  July 4 race group: 4 x 400m at race pace with 400m slow jog recovery.

  06/24/03

  Regular group: 4-5 x 1600m at tempo with 90-second recovery jog.

  06/17/03

  Regular group: 4-5 x (1 x 800m at 5K pace, 100m jog recovery, 1 x 300m at slightly faster than mile pace, 400m jog recovery).

  06/10/03

  Regular group: 1 x 1200m, 1 x 800m, 3 x 400m, 1 x 800m, 1 x 1200m. 400m jog after first, second, and sixth intervals, 200m jog after third, fourth, and fifth intervals.

  06/03/03

  Regular Group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m, all with 400m recovery jog.

  05/27/03

  Regular group: 1 x 15 minutes at tempo pace with a 3-minute recovery jog; 3 x 800m at slightly faster than 5K pace with a 400m recovery jog.

  05/20/03

  Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per lap.

  05/13/03

  Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m with 400m recovery jog.

  05/06/03

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals at last week's 400m pace. 400m recovery after odd intervals and 200m recovery after even intervals.

  04/29/03

  Regular group: 12 x 400m with 200m recovery except 400m recovery after intervals four and eight.

  04/22/03

  Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery.

  04/15/03

  Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at slightly faster than 5K pace, 800m's at 2-3 seconds faster per lap than 1600m interval, 400m's at 2-3 seconds faster per lap than 800m intervals. 400m recovery jog after first three intervals, 200m recovery jog after next three intervals.
  Boston Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  04/08/03

  Regular group: 3 x 1600m with 2-minute recovery jog. First two intervals at tempo pace, last interval at 5K pace.
  Boston Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute jog recovery

  04/01/03

  Regular group: 4 x 400m, 2 x 800m, 1 x 1600m. 200m jog after first four intervals, 400m jog after next two intervals.
  Boston Marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute jog recovery.

  03/25/03

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.
  Boston Marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute jog recovery.

  03/18/03

  Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.
  Boston Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute jog recovery.

  03/11/03

  Regular group: 1 x 1200m, 1 x 800m, 3 x 400m, 1 x 800m, 1 x 1200m. 400m jog after first, second, and sixth intervals, 200m jog after third, fourth, and fifth intervals.
  Boston Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute jog recovery.

  03/04/03

  Regular group: 4 x 1600m at tempo with 1-minute recovery jog.

  02/25/03

  Regular Group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m, all with 400m recovery jog.
  Los Angeles Marathoners: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  02/18/03

  Regular Group: 3 x 1600m with 400m recovery.
  Los Angeles Marathoners: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  02/11/03

  Regular Group: 1 x 1200m, 1 x 1600m, 1 x 2000m, with 400m recovery jog.
  Los Angeles Marathoners: 1 x 20 minutes, 1 x 12 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  02/04/03

  Regular Group: 1 x 2000m, 1 x 1600m, 1 x 1200m with 400m recovery jog.
  Los Angeles Marathoners: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.

  01/28/03

  Regular Group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals 3 to 5 seconds faster per 400m. 400m recovery after odd intervals and 200m after even intervals.
  Los Angeles Marathoners: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.

  01/21/03

  Regular Group: 4 x 1200m with 400m recovery jog. Intervals 1 and 3 are to be run fast-medium-fast; Intervals 2 and 4 are to be run medium-fast-medium.
  Los Angeles Marathoners: 5 x 1600m at 30 seconds faster than marathon pace with 1-minute jog recovery.

  01/14/03

  Regular Group: 1 x 4800m (first 1600m at slightly slower than 10K pace, and then quicken the pace by 10 seconds every 1600m).

  01/07/03

  Regular Group: "Whistle" workout with efforts of 2, 5, 2, 5, and 2 minutes alternating with 3-minute recovery jogs. The 2-minute intervals should be slightly faster than 5K pace. The 5-minute intervals should be at 10K pace. The 3-minute intervals should start at a slow jog but be up to normal pace by the end of the interval.

  2002

  12/31/02

  Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at slightly faster than 5K pace, 800m's at 2-4 seconds faster per lap than 1600m interval, 400m's at 2-4 seconds faster per lap than 800m intervals. 400m recovery jog after first three intervals, 200m recovery jog after next three intervals.

  12/24/02

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals. First and last intervals at slightly faster than 5K pace, middle intervals at mile pace.

  12/17/02

  Regular group: "Whistle" workout with hard efforts of 5, 4, 3, 2, 1, and 1 minutes. Equal time jog recovery.

  12/10/02

  Regular group: 3 x 1600m with 400m recovery.

  12/03/02

  Regular group: Mile time trial. Heats were: Sub-5:15 at 6:40 p.m. 5:15-5:45 at 6:50 p.m. 5:46-6:15 at 7:00 p.m. 6:16-6:45 at 7:10 p.m. 6:46-7:15 at 7:20 p.m. Over 7:15 at 7:30 p.m.

  11/26/02

  Regular group: 3-4 x (1 x 400m at mile pace, 200m recovery jog, 1 x 200m at faster than mile pace, 400m recovery jog).
  CIM group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog

  11/19/02

  Regular group: 3 x 800m around mile pace, 4 x 200m around 800m pace. 4-minute recovery jog after 800m intervals; 2-minute recovery jog after 200m intervals.
  CIM group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  11/12/02

  Regular group: 1 x 800m, 4 x 400m, 1 x 800m, 4 x 400m. 400m recovery after first and sixth intervals; 200m recovery after all other intervals.
  CIM group: 1 x 20 minutes, 1 x 12 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  11/05/02

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals 3 to 5 seconds faster per 400m. 400m recovery after odd intervals and 200m after even intervals.
  Fall Marathoners: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  10/29/02

  Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds.
  New York Marathoners: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Other Fall Marathoners: 4 x 1600m at 30 seconds faster than marathon pace with 90-second recovery jog.

  10/22/02

  Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m with 400m recovery jog.
  Fall Marathoners: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  10/15/02

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m, all with 400m recovery jog.
  Other Fall Marathoners: 1 x 20 minutes, 1 x 12 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  10/08/02

  Regular group: 1 x 800m, 4 x 400m, 4 x 200m, 1 x 800m. 400m jog after first interval, 200m jog after all other intervals.
  Chicago Marathoners: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Other Fall Marathoners: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  10/01/02

  Regular group: 1 x 1200m, 1 x 800m, 3 x 400m, 1 x 800m, 1 x 1200m. 400m jog after first, second, and sixth intervals, 200m jog after third, fourth, and fifth intervals.
  St. George Marathoners: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Other Fall Marathoners: 1-2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.

  09/24/02

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals.
  Early Fall Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Fall Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/17/02

  Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. Pace and recovery to be discussed at workout.
  Early Fall Marathon group: 1 x 20 minutes, 1 x 12 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  09/10/02

  Regular group: 24 x 400m relay (teams of two, 12 each).
  Early Fall Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/03/02

  Regular group: 6 x 800m at faster than 5K pace with 400m recovery jog.
  Early Fall Marathon group: 8-10 x 800m with 400m recovery jog; pace to be discussed at workout (Yasso 800's).

  08/27/02

  Regular group: 3 x 1200m at slightly faster than 5K pace with 400m recovery jog; 1 x 1600m hard on the straights, floating through the curves (a "magic" mile).
  Early Fall Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  08/20/02

  Regular group: 3-4 x 1600m at 30 seconds slower than 5K pace with 90-second slow jog recovery.
  Early Fall Marathon group: 4-5 x 1600m at 30 seconds faster than marathon pace with 90-second slow jog recovery.
  Post-AFC Half Marathon group: 35-minute easy run followed by 1 x 1200m striding the straights, slow jog on the curves

  08/13/02

  Regular group: 3 x 1600m with 400m recovery.
  Early Fall Marathon group: Same as regular group, but add a fourth mile at 30 seconds faster than marathon pace.

  08/06/02

  Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m, 1 x 800m with 400m recovery jog.

  07/30/02

  Regular group: 1 x 5200m, 10K pace, groups of 5 in single-file, last runner surges to front every 200m.

  07/23/02

  Regular group: "Whistle" workout with intervals of 3, 4, 5, and 6 minutes at 10K pace alternating with 3-minute intervals at normal distance pace.

  07/16/02

  Regular group: 2 sets of 1 x 400m, 800m, 1200m. 400m at slightly faster than mile pace, 800m at slightly faster than 5K pace, 1200m at 5K pace. 200m jog after the 400m intervals. 400m jog after other intervals.

  07/09/02

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m, all with 400m recovery jog.

  07/02/02

  Regular group: 1 x 1600m, 8 min. slow jog, 1 x 1200m, 6 min. slow jog, 1 x 800m, 4 min. slow jog, 1 x 400m. Push the last 400m of each interval.
  Will Rogers group: 4 x 400m at race pace with 400m slow jog recovery.

  06/25/02

  Regular group: 1 x 1200m, 1 x 800m, 3 x 400m, 1 x 800m, 1 x 1200m. 400m jog after first, second, and sixth intervals, 200m jog after third, fourth, and fifth intervals.

  06/18/02

  Regular group: 4-5 x (1 x 800m at 5K pace, 100m jog recovery, 1 x 300m at slightly faster than mile pace, 400m jog recovery).

  06/11/02

  Regular group: 6 x 800m at faster than 5K pace with 400m recovery jog.

  06/04/02

  Regular group: 5 x 1000m with 400m recovery jog.

  05/28/02

  Regular group: 2 x 1600m at tempo with 60-second recovery, 2 x 1200m at slightly faster than 5K pace with 400m recovery jog.

  05/21/02

  Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery jog. [For those focusing on the Brentwood race, 3 x 1200m at 5K pace].

  05/14/02

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals 3 to 5 seconds faster per 400m. 400m recovery after odd intervals and 200m after even intervals.

  05/07/02

  Regular group: 3 x 1600m with 400m recovery jog.

  04/30/02

  Regular group: 2 x 800m, 4 x 400m, 2 x 800m; all with equal time recovery jog.

  04/23/02

  Regular group: 12 x 400m with 200m recovery except 400m recovery after intervals four and eight.

  04/16/02

  Regular group: 3 x 1600m at tempo with 60- to 90-second recovery.

  04/09/02

  Regular group: 1 x 2400m at 95% effort. 10-minute recovery jog. 4 x 400m with 200m recovery jog.
  Boston Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  04/02/02

  Regular group: 2x1600, 2x1200, 2-minute recovery jog after the first two intervals, 400m recovery jog after the third interval.
  Boston Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  03/26/02

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m, 1 x 1600m, all with 400m recovery jog.
  Boston Marathon group: 2 x 15 minutes at 30 seconds faster than marathon pace with 3-minute recovery jog.

  03/19/02

  Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.
  Boston Marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10-minute recovery jog.

  03/12/02

  Regular group: 1 x 1200m, 1 x 800m, 3 x 400m, 1 x 800m, 1 x 1200m. 400m jog after first, second, and sixth intervals, 200m jog after third, fourth, and fifth intervals.
  Boston Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute jog recovery.

  03/05/02

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals at slightly faster than 5K pace. Even intervals 3 to 5 seconds faster per 400m. 400m recovery after odd intervals and 200m after even intervals.
  Boston Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute jog recovery.

  02/26/02

  Regular Group: 6 x 200m (200m recovery), 1 lap recovery, then 1 x 3200m.
  Los Angeles Marathoners: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  02/19/02

  Regular Group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds.
  Los Angeles Marathoners: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  02/12/02

  Regular Group: 1 x 1200m, 1 x 1600m, 1 x 2000m, with 400m recovery jog.
  Los Angeles Marathoners: 1 x 20 minutes, 1 x 12 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  02/05/02

  Regular Group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m, 1 x 800m with 400m recovery jog.
  Los Angeles Marathoners: 2 x 20 minutes at 30 seconds faster than marathon pace with 1 x 10 min. recovery jog.

  01/29/02

  Regular Group: 1 x 2000m, 1 x 1600m, 1 x 1200m, all with 400m recovery jog.
  Los Angeles Marathoners: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.

  01/22/02

  Regular Group: 3 x 1600m with 400m recovery jog.
  Los Angeles Marathoners: 8-10 x 800m with 400m recovery jog; pace to be discussed at workout.

  01/15/02

  Regular Group: 4 x 1200m with 400m recovery jog. Intervals 1 and 3 are to be run fast-medium-fast; Intervals 2 and 4 are to be run medium-fast-medium.
  Los Angeles Marathoners: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute jog recovery.

  01/08/02

  Regular group: "Whistle" workout with hard efforts of 5, 4, 3, 2, 1, and 1 minutes. Equal time jog recovery.

  01/01/02

  Regular group: 3 x 2002m at tempo pace with 90-second jog recovery.

  2001

  12/18/01

  Regular group: 3-4 x 1600m at tempo with 90-second recovery.

  12/11/01

  Regular group: 1 x 2000m at 90% effort. 8-minute slow jog recovery. 4 x 400m with 200m recovery jog.

  12/04/01

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals.

  11/27/01

  Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog.
  CIM/Culver City Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Honolulu Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/20/01

  Regular group: 1 x 4800m (first 1600m at slightly slower than 10K pace, and then quicken the pace by 10 seconds every 1600m).
  CIM/Culver City Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Honolulu Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/13/01

  Regular group: 7 x 400m, 1 x 2000m. 60-second rest after first six intervals, 400m jog after seventh interval.
  CIM/Culver City Marathon group: 1 x 20 minutes, 1 x 12 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.
  Honolulu Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  11/06/01

  Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m, 1 x 800m with 400m recovery jog.
  Fall Marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  10/30/01

  Regular group: "Whistle" workout with intervals of 3, 4, 5, and 6 minutes at 10K pace alternating with 3-minute intervals at normal distance pace.
  Fall Marathon group: 3-5 x 1600m at 30 seconds faster than marathon pace with 1-minute recovery jog.

  10/23/01

  Regular group: 3 x 1600m with 400m recovery jog.
  Silicon Valley Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
  Fall Marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  10/16/01

  Regular group: 4 x 1200m with 400m recovery jog.
  Fall Marathon group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  10/09/01

  Regular group: 5 x 1000m with 400m recovery jog.
  Fall Marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  10/02/01

  Regular group: 6 x 800m at faster than 5K pace with 400m recovery jog.
  Early Fall Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog

  09/25/01

  Regular group: 2 x 1200m, 2 x 800m, 2 x 400m with 400m jog recovery for the first four intervals and 200m jog recovery after the fifth interval.
  Early Fall Marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/18/01

  Regular group: 24 x 400m relay (teams of two, 12 each).
  Early Fall Marathon group: 1 x 20 minutes, 1 x 10 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  09/11/01

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals.
  Early Fall Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  09/04/01

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals all at slightly faster than 5K pace. Even intervals 3 to 5 seconds faster per 400m. 400m recovery after odd intervals and 200m after even intervals.
  Early Fall Marathon group: 2 x 20 minutes at 30 seconds faster than marathon pace with 5-minute recovery jog.

  08/28/01

  Regular group: 1 x 1200m, 1 x 800m, 2 x 400m, 1 x 800m, 1 x 1200m, with 200m jog recovery after the 400's and 400m jog recovery after all other intervals.
  Early Fall Marathon group: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  08/21/01

  Regular group: 2 x 800m, 4 x 400m, 2 x 800m; all with equal time recovery jog.
  Early Fall Marathon group: 4-5 x 1600m at 15 seconds slower than 5K pace with 400m jog recovery.
  Post-AFC Half Marathon group: 35-minute easy run followed by 1 x 1200m striding the straights, slow jog on the curves.

  08/14/01

  Regular group: 6-8 x 800m with 400m recovery jog.

  08/07/01

  Regular group: 1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200m, 1 x 800m with 400m recovery jog.

  07/31/01

  Regular group: "Whistle" workout with intervals of 3, 4, 5, and 6 minutes at 10K pace alternating with 3-minute intervals at normal distance pace.

  07/24/01

  Regular group: 3-4 x 1600m with 400m jog recovery.

  07/17/01

  Regular group: 2-3 sets of 1 x 400m, 800m, 1200m. 400m at slightly faster than mile pace, 800m at slightly faster than 5K pace, 1200m at 8K pace. 200m jog after first and fourth intervals. 400m jog after other intervals.

  07/10/01

  Regular group: 4-5 x (1 x 800m at 5K pace, 100m jog recovery, 1 x 300m at mile pace, 400m jog recovery).

  07/03/01

  Regular group: 1 x 1600m, 8 min. slow jog, 1 x 1200m, 6 min. slow jog, 1 x 800m, 4 min. slow jog, 1 x 400m. Push the last 400m of each interval.

  06/26/01

  Regular group: 4-5 x 1200m with 400m recovery jog.

  06/19/01

  Regular Group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals.

  06/12/01

  Regular group: 12 x 400m with 200m slow jog recovery.

  06/05/01

  Regular group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals all at 5K pace or slightly faster. Even intervals 3 to 5 seconds faster per 400m. 400m recovery after odd intervals and 200m after even intervals.

  05/29/01

  Regular group: "Whistle" workout with hard efforts of 2, 5, 2, 5, and 2 minutes alternating with 3-minute recovery jog at normal distance pace.
  R'N'R Marathon Group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.

  05/22/01

  Regular group:1 x 15 minutes at 30 seconds slower than 5K pace; 3-minute easy recovery jog; 4 x 400m at 5K pace with 200m recovery jog.
  R'N'R Marathon Group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.

  05/15/01

  Regular group: 7 x 400m, 1 x 2000m. 60-second rest after first six intervals, 400m jog after seventh interval.
  R'N'R Marathon Group: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.
  PV Half-Marathoners: 4 x 1200m at race pace with 400m recovery jog.

  05/08/01

  Regular group: 6 x 800m at faster than 5K pace with 400m recovery jog.
  R'N'R Marathon Group: 10 x 800m with 400m jog recovery. Pace to be discussed at workout.

  05/01/01

  Regular group: 5 x 1000m with 400m jog recovery.
  R'N'R Marathon Group: 2 x 20 minutes at 30 seconds faster than marathon pace with 10 min.

  04/24/01

  Regular group: 2 x 1200m, 2 x 800m, 2 x 400m with 400m jog recovery for the first four intervals and 200m jog recovery after the fifth interval.
  R'N'R Marathon Group: 3 x 12 minutes at 30 seconds faster than marathon pace with 2 min. easy recovery jog.

  04/17/01

  Regular group: 3 x 1600m at tempo with 60- to 90-second recovery.
  R'N'R Marathon Group: 5 x 1600m at 10 seconds slower than 5K pace with 400m jog recovery.

  04/10/01

  Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds.
  R'N'R Marathon Group: 4 x 1600m at 5K pace with slow 400m jog recovery.

  04/03/01

  Regular group: 1 x 2400m at 95% effort. 10-minute rest. 4 x 400m with 200m recovery jog.
  R'N'R Marathon Group: 6 x 1200m at 5K pace with slow 400m jog recovery.

  03/27/01

  Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m, 1 x 1600m, all with 400m recovery jog.
  R'n'R Marathon group: 2 x 1600m, 2 x 1200m, all at 5K pace with 400m recovery jog.

  03/20/01

  Regular group: 3 x 1600m with 400m jog recovery.

  03/13/01

  Regular group: 4 x (1 x 800m at 5K pace, 100m jog recovery, 1 x 300m at mile pace, 400m jog recovery).

  03/06/01

  Regular Group: 1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals all at 5K pace. Even intervals 3 to 5 seconds faster per 400m. 400m recovery after odd intervals and 200m after even intervals.

  02/27/01

  Regular group: 6 x 200m, 1 x 3200m. Recovery and pace to be discussed at workout.
  Los Angeles Marathoners: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.

  02/20/01

  Regular group: 24 x 400 relay (teams of two, 12 each).

  02/13/01

  Regular group: "Whistle" workout with hard efforts of 1, 2, 3, 3, 2, 1, 1, 2, and 3 minutes. Equal time recovery at normal distance pace.
  Los Angeles Marathoners: 3-4 x 10 minutes at 30 seconds faster than marathon pace with 2 minute easy recovery jog.

  02/06/01

  Regular group: 3 x 1600m with 400m recovery jog.
  Los Angeles Marathoners: 4 x 10 minutes at 30 seconds faster than marathon pace with 2 min. easy recovery jog.

  01/30/01

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals.
  Las Vegas Marathoners: 4 x 4 minutes at 30 seconds faster than race pace with 400m recovery jog.
  Los Angeles Marathoners: 2 x 20 minutes at 30 seconds faster than marathon pace with 1 x 10 min. easy recovery jog.

  01/23/01

  Regular group: 4 x 1200m with 400m recovery jog. Intervals 1 and 3 are to be run fast-medium-fast; Intervals 2 and 4 are to be run medium-fast-medium.
  Pacific Shoreline Marathoners: 4 x 1200m at 30 seconds faster than race pace with 400m recovery jog.
  Pacific Shoreline Half Marathoners: 4 x 1200m at 10 seconds faster than race pace with 400m recovery jog.
  Las Vegas Marathoners: 3 x 12 min. at 30 seconds faster than marathon pace with 3-minute recovery jog.
  Los Angeles Marathoners: 8 x 800m at 30 seconds faster than marathon pace with 30-second rest.

  01/16/01

  Regular group: 6 x 800m at faster than 5K pace with 400m recovery jog.
  Las Vegas Marathoners: 1 x 20 min. at 30 seconds faster than marathon pace, 5 min. recovery jog, 1-2 x 10 min.
  Los Angeles Marathoners: 8 x 800m at slightly slower than 5K pace with 400m recovery jog.

  01/09/01

  Regular group: 12 x 400m with 200m jog recovery after all intervals except 400m jog recovery after intervals 4 and 8.
  Las Vegas Marathoners: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute jog recovery.

  01/02/01

  Regular group: 1 x 4800m alternating each 400m between 5K pace and that speed plus 20 seconds.

  2000

  12/26/00

  Regular group: "Whistle" workout with hard efforts of 2, 5, 2, 5, and 2 minutes alternating with 3-minute medium pace recoveries.

  12/19/00

  Regular group: 1 x 4800m (first 1600m at slightly slower than 10K pace, and then quicken the pace by 10 seconds every 1600m).

  12/12/00

  Regular group: 1 x 2000m at 95% effort. 8-minute rest. 4 x 400m with 200m recovery jog.

  12/05/00

  Regular group: 3 x 1600m at 5K pace with 400m recovery jog. Push last 800m of last interval.

  11/28/00

  Regular group: 4 x 1200m with 400m recovery jog.

  11/21/00

  Regular group: 2 sets of 1 x 400m, 800m, 1200m. 200m jog after first and fourth intervals. 400m jog after other intervals.

  11/14/00

  Regular group: 2 x 800m, 4 x 400m, 2 x 800m; all with equal time rest.

  11/07/00

  Regular group: 4 x 400m, 2 x 800m, 4 x 400m with slightly more than equal time recovery jog.
  Long Beach Marathoners: 4 x 4 minutes at 30 seconds faster than marathon pace with 400m recovery jog.

  10/31/00

  Regular group: 6 x 800m with 400m recovery jog. First two slower than 5K pace; middle two at 5K pace; last two faster than 5K pace.
  Long Beach Marathoners: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  10/24/00

  Regular group: 1 x 4800m (first 1600m at slightly slower than 10K pace, and then quicken the pace by 10 seconds every 1600m).
  Silicon Valley Marathoners: 4 x 4 minutes at 30 seconds faster than marathon pace with 3-minute recovery jog.
  Other Fall Marathoners: 1 x 20 min., 5 min. slow jog recovery, 1 x 12 min. at 30 seconds faster than marathon pace.

  10/17/00

  Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals.
  Chicago Marathoners: 4 x 4 minutes at 30 seconds faster than marathon pace with 3-minute recovery jog.
  Other Fall Marathoners: 4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

  10/10/00

  Regular group: 4 x 1200m with 400m recovery jog.
  Fall Marathoners: 4 x 10 minutes at 30 seconds faster than marathon pace with two-minute recovery jog.

  10/03/00

  Regular group: 2 x 1200m, 2 x 800m, 2 x400m with 400m jog recovery except for only a 60-second rest after the fifth interval.
  Fall Marathoners: 8-10 x 800m with 400m jog recovery.

  09/26/00

  Regular group: 1 x 2000m at 95% effort. 10-minute rest. 4 x 400m with 200m recovery jog.
  Sacramento and St. George Marathoners: Back-to-back tempo runs at slightly faster than marathon pace.
  Other Fall Marathoners: 1 x 20 min., 5 min. slow jog recovery, 1 x 10 min. at 30 seconds faster than marathon pace.

  09/19/00

  Regular group: 1 x 800m, 4 x 400m, 4 x 200m, 1 x 800m. 400m jog after first interval, 200m jog after all other intervals.
  Fall Marathoners: 4 x 12 minutes at 30 seconds faster than marathon pace with two-minute recovery jog.

  09/12/00

  Regular group: 6 x 800m with 400m recovery jog.
  Sacramento and St. George Marathoners: 10 x 800m (pace and recovery to be discussed at workout).
  Other Fall Marathoners: 6 x 1600m at 30 seconds faster than marathon pace with 60-second recovery.

  09/05/00

  Regular group: 12 x 400m with 200m jog recovery. Pace quickens 2-3 seconds after fourth and eighth intervals.
  Fall Marathoners: 5 x 1600m at 30 seconds faster than marathon pace with 60-second recovery.

  08/29/00

  Regular group: 3 x 1600m with 60-second recovery.
  Fall Marathoners: 5 x 1600m at 30 seconds faster than marathon pace with 60-second recovery.

  08/22/00

  Regular group: 3 x 1600m with 400m recovery.
  Hood-to-Coast group: Same as regular group, but second interval should be done 30-40 seconds slower.
  Fall Marathoners: Same as regular group, but add a fourth mile at 30 seconds faster than marathon pace.

  08/15/00

  1 x 5200m, groups of 5, 10K pace, single-file, last runner surges to front every 200m.

  08/08/00

  2x800m, 4x400m, 2x800m; all with equal time rest.

  08/01/00

  1 x 4800m alternating each 400m between 5K pace and that speed plus 20 seconds.

  07/25/00

  1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals all at 5K pace. Even intervals 3 to 5 seconds faster per 400m. 400m recovery after odd intervals and 200m after even intervals.

  07/18/00

  2 sets of 1 x 400m, 800m, 1200m. 400m at mile pace, 800m at 5K pace, 1200m at 10K pace. 200m jog after first and fourth intervals. 400m jog after other intervals.

  07/11/00

  3-4 x 1600m with 60-second rest.

  07/04/00

  Most members ran in the Will Rogers 5K/10K. A few folks showed up to run 1 x 1600m, 8 min. rest, 1 x 1200m, 6 min. rest, 1 x 800m, 4 min. rest, 1 x 400m. Push the last 400m of each interval.

  06/27/00

  4 x 1200m with 400m recovery jog.

  06/20/00

  6 x 800m with 400m recovery jog.

  06/13/00

  12 x 400m with 200m jog recovery. Pace quickens 2-3 seconds after fourth and eighth intervals.

  06/06/00

  1 x 1200m, 1 x 800m, 2 x 400m, 1 x 800m, 1 x 1200m. 400m jog after first, second, and fifth intervals, 200m jog after third and fourth intervals.

  05/30/00

  4 x 400m, 2 x 800m, 4 x 400m with slightly more than equal time recovery jog. PV Half-Marathoners: 4 x 1200m at race pace with 400m recovery jog.

  05/23/00

  3 x 1600m with 400m recovery.

  05/16/00

  8 x 400m, 1 x 2000m. 60-second rest after first seven intervals, 400m jog after eighth interval.

  05/09/00

  4 x 1200m with 400m jog recovery. Intervals 1 and 3 are to be run fast-medium-fast; Intervals 2 and 4 are to be run medium-fast-medium.

  05/02/00

  6 x 400m, 1 x 1600m. 60-second rest after first five intervals, 400m jog after sixth interval.

  04/25/00

  1 x 4800m (first 1600m at slightly slower than 10K pace, and then quicken the pace by 10 seconds every 1600m).

  04/18/00

  1 x 1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals all at 5K pace. Even intervals 3 to 5 seconds faster per 400m. 400m recovery after odd intervals and 200m after even intervals.

  04/11/00

  Alternating 400's for 4800m. On interval at 5K goal pace. Off interval 20 seconds slower.

  04/04/00

  1 x 2000m at 95% effort. 10-minute rest. 4 x 400m with 200m recovery jog.

  03/28/00

  1 x 1600m, 4 x 400m, 1 x 1600m. 400m jog after first interval, 200m jog after all other intervals.

  03/21/00

  3 x 1600m with 60-second rest.

  03/14/00

  "Whistle" workout with 10K pace for 2, 5, 2, 5, and 2 minutes alternating with 3-minute normal pace recoveries.

  03/07/00

  1 x 1200m, 1 x 800m, 2 x 400m, 1 x 800m, 1 x 1200m. 400m jog after first, second, and fifth intervals, 200m jog after third and fourth intervals.

  02/29/00

  1 x 400m, 1 x 800m, 2 x 1200m, 1 x 800m, 1 x 400m. 200m jog after first interval, 400m jog after all other intervals. L.A. Marathoners: 3 x 800m at 25 seconds faster per mile than marathon pace.

  02/22/00

  24 x 400m relay with one partner of equal ability. L.A. Marathoners: 3 x 10 minutes at 25 seconds per mile faster than marathon pace.

  02/15/00

  2 x 3200m with 2 min. rest at tempo pace. L.A. Marathoners: 3 x 3200m at 25 seconds faster than marathon pace.

  02/08/00

  12 x 400m with 200m jog recovery.

  02/01/00

  6 x 800m with 400m recovery jog.

  01/25/00

  4 x 1200m, getting 10 seconds faster each 400m, with 400m jog recovery.

  01/18/00

  3 x 1600m with 400m recovery.

  01/11/00

  2 x 1200m, 2 x 800m, 2 x400m with 400m rest after the first four intervals and a 60-second rest after the fifth interval.

  01/04/00

  3 x 1600m with 60-second rest.

  1999

  12/28/99

  1 x 4800m alternating each 400m between 5K pace and that speed plus 20 seconds.

  12/21/99

  "Whistle" workout with hard efforts of 2, 5, 2, 5, and 2 minutes alternating with 3-minute medium pace recoveries.

  12/14/99

  1 x 4800m (first 1600m at slightly slower than 10K pace, and then quicken the pace by 10 seconds every 1600m).

  12/07/99

  1 x 2000m at 95% effort. 7-minute rest. 4 x 400m with 200m recovery jog.

  11/30/99

  4x400m, 2x800m, 4x400m with slightly more than equal time recovery.

  11/23/99

  1 x 400m, 1 x 800m, 1 x 1200m, 1 x 800m, 1 x 400m, equal distance recovery.

  11/16/99

  4 x 1200m with 400m jog recovery.

  11/09/99

  1 x 400m, 1 x 800m, 1 x 1600m, 1 x 800m, 1 x 400m. 200m jog after first interval, 400m jog after all other intervals.

  11/02/99

  1 x 800m at 5K pace followed by 4 x 400m, 2 x 200m, 4 x 400m, 2 x 200m. 400m jog after first interval, 200m jog after all other intervals.

  10/26/99

  1 x 4800m (first 1600m at slightly slower than 10K pace, and then quicken the pace by 10 seconds every 1600m).

  3 x 1600m with 400m recovery.

  10/12/99

  2 x 1200m, 2 x 800m, 2 x400m with 400m rest after the first four intervals and a 60-second rest after the fifth interval.

  10/05/99

  "Whistle" workout. Hard efforts of 3, 2, 1, 1, 2, 3, 3, 2, 1 (total of 18 minutes). Equal time recovery efforts (at normal distance pace - not shuffle-jog!).

  09/28/99

  5 x 1000m with 400m jog rest interval, except the last rest interval is equal time standing rest.

  09/21/99

  1 x 1600m, 4 x 400m, 1 x 1600m, three-minute rest after first 1600m, 90-second rest after all other intervals.

  09/14/99

  4 x 1200m with 400m jog recovery.

  09/07/99

  3 x 1600m with 5-minute jog off intervals.

  08/31/99

  4x400m, 2x800m, 4x400m with slightly more than equal time recovery.

  08/24/99

  2x800m, 4x400m, 2x800m; all with equal time rest.

  08/17/99

  4 x 800m at mile race pace, 2 x 400m at same pace, 3-minute rest between 800's, 75-second rest between 400's.

  08/10/99

  1 x 1600m, 1 x 1200m, 2 x 800m, 1 x 400m. 400m jog recovery between intervals. The last 400m of each interval done hard.

  08/03/99

  4 x 1200m with 400m jog recovery.

  07/27/99

  1 x 3200m at 10K pace, three-minute rest, 1 x 1600m (jog the curves, fast on the straightaways).

  07/20/99

  3 x 1600m, 400m recovery. The total time for each 1600m should be at 5K race pace done as follows: the first two 400m are at race pace, the third 400m is 5-10 seconds slower, and the last 400m is 5-10 seconds faster than the original pace (e.g., 80, 80, 85, 75).

  07/13/99

  1 x 4800m, increase the pace by 10 seconds every 1600m.

  07/06/99

  2 x 1200m, 2 x 800m, 2 x400m with 400m rest after the first four intervals and a 60-second rest after the fifth interval.

  06/29/99

  1 x 5200m, groups of 5, 10K pace, single-file, last man surges to front every 200m.

  06/22/99

  1 x 1600m, 4 x 400m, 1 x 1600m, three-minute rest between sets, and 90-second rest between 400's.

  06/15/99

  1600m, 400m, 1200m, 400m, 800m, 400m. Odd intervals all at 5K pace. Even intervals 3 to 5 seconds faster per 400m. 400m recovery after odd intervals and 200m after even intervals.

  06/08/99

  Alternating 400's for three continuous miles. On interval at 5K goal pace. Off interval 20 seconds slower.

  06/01/99

  3 x 1600m with 400m recovery.

  05/25/99

  4 x 400m, 2 x 800m, 4 x 400m with slightly more than equal time recovery.

  05/18/99

  1 x 1600m at 10K pace, 8 x 200m, 1 x 800m at 5K pace. Five minutes recovery jog after first interval. One minute recovery after first seven 200s. Two minutes recovery after the last 200.

  05/11/99

  6 x 800m with 400m recovery jog.

  05/04/99

  4 x 1200m with 400m jog recovery.

  04/27/99

  12 x 400m. Consistent pace. 200m jog recovery.

  04/20/99

  1 times 4800m dropping 10 seconds each 1600m.

  04/13/99

  5 times 1000m with 400m recovery jog.

  04/06/99

  2x1200, 2x800, 2x400 with full lap recovery after the first four intervals and 60 second recovery after the fifth interval.

  03/30/99

  2x800, 4x400, 2x800 all with equal time rest.

  03/23/99

  4 times 400m, 2 times 800m, 4 times 400m all with equal time recovery.

  03/16/99

  3 times 1600m with 60 second recovery.

  03/09/99

  6 times 800m with full lap jog recovery.

  03/02/99

  "Whistle" workout. Hard efforts of 2, 5, 2, 5, and 2 minutes alternating with medium pace recoveries of 3 minutes.

  02/23/99

  3 times 1600 with 400 jog recovery.

  02/16/99

  Post-Valentine's workout: 12 times 400 at equal pace. Equal time recovery after all intervals except for full lap after number 8. Feel the love!

  02/09/99

  1 times 800, 8 times 200, 1 times 800. Three minutes recovery after first interval. One minute recovery after first seven 200s. Two minutes recovery after the last 200.

  02/02/99

  1600, 400, 1200, 400, 800, 400. Odd intervals all at same pace (5K race pace or faster). Even intervals 3 to 5 seconds faster per 400. 400 recovery after odd intervals and 200 after even intervals.

  01/26/99

  "Whistle" workout. Hard efforts of 3, 2, 1, 1, 2, 3, 1.5, and 1.5 minutes (total of 15 minutes). Equal time recovery efforts (at distance run pace - not shuffle-jog!).

  01/19/99

  4 times 1200 with one lap recovery jog.

  01/12/99

  4 times 400, 2 times 800, 4 times 400. Equal time recovery jog.

  01/05/99

  1600 at 95% effort. Long recovery then 4 times 400 at same pace as the 1600.

  1998

  12/29/98

  "Whistle" workout. Hard efforts of 2, 5, 2, 5, and 2 minutes alternating with medium pace recoveries of 3 minutes.

  12/22/98

  3 times 4 sets of 400. Consistent pace. 200 meter recovery within sets and full lap between sets.

  11/10/98

  Ladder workout: 400, 800, 1600, 800, 400. Recovery jog of half the distance (but only 400 after the 1600).

  11/03/98

  One interval of 2000 meters at better than 5K pace. Long recovery and then 4 times 400 meters at roughly 5K pace.

  10/27/98

  3 sets of 4 times 200 meters. Times descended between sets.

  10/20/98

  3 sets of 4 times 400 meters. Times descended between sets.

  10/13/98

  6 times 800 meters with a one lap jog recovery.

  10/06/98

  3 times 1 mile with one lap recovery.

  09/29/98

  One fast mile at 90 to 95% effort. 6 minute recovery. 5 times 400m with short recovery (marathoners 3 times one mile at 40 seconds faster than marathon goal pace instead of the 400's).

  09/22/98

  3 sets of 4 times 400 with very short recovery. Full recovery between each set.