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Previous Workouts

2/14/12

Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery jog.
Los Angeles Marathon group: 4 x 10 minutes at 30-45 seconds per mile faster than marathon pace with two-minute recovery jog.

2/7/12

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. 1200's at slightly faster than 5K pace, 400's at mile pace.
Los Angeles Marathon group: 8-10 x 800m with 400m recovery jog (Yasso 800's).

1/31/12

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: 2 x 15 minutes at 30-45 seconds per mile faster than marathon pace with ten-minute recovery at normal pace.

1/24/12

Regular group: 1 x 1600m, 1 x 1200m, 2 x 800m, 1 x 400m. First interval at slightly faster than 5K pace, drop 2 seconds/lap each time the interval shortens.
Los Angeles Marathon group: 3-4 x 10 minutes at 30-45 seconds per mile faster than marathon pace with two-minute recovery jog.

1/17/12

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.

1/10/12

Regular group: 6 x 800m at slightly faster than 5K pace with approximately equal time recovery.

1/3/12

Regular group: 3 x 2012m at tempo pace with 60- to 90-second recovery jog.

12/27/11

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

12/20/11

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

12/13/11

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

12/6/11

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

11/29/11

Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
CIM Marathon group: 4 x 4 minutes at 30-45 seconds faster than marathon pace with 2-minute recovery jog.

11/22/11

Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m.
CIM Marathon group: 2-3 x 10 minutes at 30-45 seconds faster than marathon pace with 2-minute recovery jog.

11/15/11

Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 2 x 20 minutes at 30-45 seconds faster than marathon pace with 5-minute recovery jog.

11/8/11

Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 4 x 10 minutes at 30-45 seconds faster than marathon pace with 2-minute recovery jog.

11/1/11

Regular group: 6 x 800m at slightly faster than 5K pace with equal time recovery jog.
Fall marathon group: 8 x 800m with 400m recovery jog; pace and recovery to be discussed at workout (Yasso 800's).

10/25/11

Regular group: 1 x 4800m. First 1600m at 10 seconds per mile slower than 10K pace, second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.
Fall marathon group: same as regular group.

10/18/11

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: 2 x 15 minutes at 30-45 seconds/mile faster than marathon pace with 5-minute recovery jog.

10/11/11

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.
Fall marathon group: 3-4 x 10 minutes at 30-45 seconds/mile faster than marathon pace with 2-minute recovery jog.

10/4/11

Regular group: 1 x 1600m, 2 x 800m, 1 x 1600m with 400m recovery jog. First and last intervals at 5K pace. Drop 3-4 seconds per lap on middle two intervals.
Fall marathon group: 2 x 15 minutes at 30-45 seconds/mile faster than marathon pace with 3-minute recovery jog.

9/27/11

Regular group: 3 x 1600m at 10K pace with 2-minute recovery jog.
Fall marathon group: 2 x 15 minutes at 30-45 seconds/mile faster than marathon pace with 3-minute recovery jog.

9/20/11

Regular group: 1 x 1200m, 1 x 800m, 1 x 1200m, 1 x 1600m at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 2-3 x 10 minutes at 30-45 seconds/mile faster than marathon pace with 2-minute recoveries.

9/13/11

Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
Fall marathon group: 2-3 x 2 miles at 30-45 seconds/mile faster than marathon pace with 2-minute recoveries.

9/6/11

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. 1200's at 3K-5K pace, then run approximately three seconds/lap faster on the 800's, and another three seconds/lap faster on the 400's.

8/30/11

Regular group: 1 x 1 mile, 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.

8/23/11

Regular group: 9th Annual Cahn Mile. Heat times are: 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.

8/16/11

Regular group: 1 x 1200m, 2 x 200m. First interval at mile pace, remaining intervals at 95%. 10-minute recovery after first interval, 4-minute recovery after second interval.
Middle distance group: Same as regular group.

8/9/11

Regular group: 3 x 800m at mile pace with 4-minute jog recovery, 1 x 1600m (untimed) striding the straights and jogging the curves.
Middle distance group: Same as regular group.

8/2/11

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.
Middle distance group: Same as regular group.

7/26/11

Regular group: 4 x 400m, 1 x 800m, 4 x 400m. All intervals at current mile pace. 200m recovery after all intervals except 400m recovery after fifth interval.
Middle distance group: Same as regular group.

7/19/11

Regular group: 2 sets of (5 x 400m), all at current mile pace. 200m recovery within sets; 400m recovery between sets.
Middle distance group: Same as regular group.

7/12/11

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. 1200's at slightly faster than 5K pace, 400's at mile pace.
Middle distance group: 4 x 500m; 4 x 200m.

7/5/11

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. All intervals at 5K pace, but push the last 400m of each interval.
Middle distance group: 1 x 600m, 1 x 400m, 1 x 600m, 1 x 400m, 1 x 300m, 2 x 150m.

6/28/11

Regular group: 3 x 2000m at 10K pace with 3-minute jog recovery.
Middle distance group: 2 sets of (2 x 200m, 2 x 400m).

6/21/11

Regular group: 6 x 90 seconds at slightly slower than mile pace with 90-second jog recoveries on Ocean Avenue.

6/14/11

Regular group: 1 x 4800m alternating every 400m between 5K pace and that speed plus 20 seconds per 400m.
Middle distance group: 2 sets of (1 x 600m, 1 x 400m, 1 x 300m, 1 x 200m, 1 x 100m).

6/7/11

Regular group: 1 x 3 miles at tempo pace.

5/31/11

Regular group: 4 x (1 x 800m, 100m jog recovery, 1 x 300m at mile pace, 400m jog recovery).
Middle distance group: 3 sets of 3 x 300m.

5/24/11

Regular group: 2 x 1600m at tempo with 90-second recoveries, 1-2 x 1600m at slightly faster than 5K pace with 400m recovery.
Middle distance group: 4 x 200m, 1 x 300m, 1 x 400m ,1 x 500m ,1 x 600m.

5/17/11

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. The pace difference should only be about two seconds per 400m, with the medium laps at 5K pace.
Middle distance group: Cut down workout with one interval each at 1200m, 800m, 600m, 400m, 300m, 200m, and 100m.

5/10/11

Regular group: 1 x 4800m. First 1600m at 10 seconds per mile slower than 10K pace, second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace.
Middle distance group: 4 x 800m, 2 x 200m.

5/3/11

Regular group: 3 x (1 x 1200m at 5K pace, 400m jog recovery, 1 x 400m at mile pace, 200m jog recovery).
Middle distance group: 4 x 400m, 2 x 300m, 2 x 200m.

4/26/11

Regular group: 5 x 1000m at slightly faster than 5K pace with 3-minute recovery jog.

4/19/11

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.

4/12/11

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.
Boston and London Marathon groups: 4 x 4 minutes at 30-40 seconds per mile faster than marathon pace with 2-minute recovery jog.

4/5/11

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.
Boston and London Marathon groups: 2 x 10 minutes at 30-40 seconds per mile faster than marathon pace with 2-minute recovery jog, followed by 1 x 1600m striding the straights, floating the curves.

3/29/11

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.
Boston and London Marathon groups: 3-4 x 10 minutes at 30-40 seconds per mile faster than marathon pace with 2-minute recovery jog.

3/22/11

Regular group: 1 x 3 miles at tempo pace on Ocean Avenue.

3/15/11

Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m with 400m recovery jog. First and last intervals at 5K pace, middle intervals at 2-4 seconds/lap faster than 5K pace.
Los Angeles Marathon group: 4 x 4 minutes at 30-45 seconds per mile faster than marathon pace with two-minute recovery jog.

3/8/11

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 30-45 seconds per mile faster than marathon pace with two-minute recovery jog.

3/1/11

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: 2 x 15 minutes at 30-45 seconds per mile faster than marathon pace with three-minute recovery jog followed by 1 x 1600m striding the straights and jogging the curves (untimed).

2/22/11

Regular group: 1 x 1600m, 2 x 1200m, 1 x 800m with 400m recovery jog. First interval at 5K pace, middle intervals at 1-2 seconds/lap faster than 5K pace, last interval at 3-4 seconds/lap faster than 5K pace.
Los Angeles Marathon group: 2 x 20 minutes at 30-45 seconds per mile faster than marathon pace with 10-minute recovery jog.

2/15/11

Regular group: 4 x 1200m at slightly faster than 5K pace with equal time recovery jog.
Los Angeles Marathon group: 4 x 10 minutes at 30-45 seconds per mile faster than marathon pace with two-minute recovery jog.

2/8/11

Regular group: 6 x 800m at slightly faster than 5K pace with equal time recovery jog.
Los Angeles Marathon group: 8 x 800m with 400m recovery jog; pace and recovery to be discussed at workout (Yasso 800's).

2/1/11

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: 2 x 15 minutes at 30-45 seconds per mile faster than marathon pace with 10-minute recovery jog.

1/25/11

Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery jog.
Los Angeles Marathon group: 3-4 x 10 minutes at 30-45 seconds per mile faster than marathon pace with two-minute recovery jog.

1/18/11

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: 1 x 1600m, 1 x 10 minutes, 1 x 1600m. First interval at 5K pace with four-minute recovery jog, next two intervals at 30 seconds per mile slower than 5K pace with two-minute recovery jog.

1/11/11

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

1/4/11

Regular group: 3 x 2011m at tempo pace with 60- to 90-second recovery jog.

12/28/10

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

12/21/10

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.

12/14/10

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.

12/7/10

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

11/30/10

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

11/23/10

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

11/16/10

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

11/9/10

Regular group: 3-4 x 1600m at tempo pace with 2-minute recovery jog.

11/2/10

Regular group: 3 x 1600m at slightly faster than 5K pace with 400m recovery jog.
New York Marathon group: 4 x 4 minutes at 30-45 seconds faster than marathon pace with 2-minute recovery jog.

10/26/10

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).
Fall marathon group: 2-3 x 10 minutes at 30-45 seconds faster than marathon pace with 2-minute recovery jog.

10/19/10

Regular group: 1 x 1600m, 2 x 800m, 1 x 1600m with 400m recovery jog. First and last intervals at 5K pace. Drop 3-4 seconds per lap on middle two intervals with 400m recovery jog.
Fall marathon group: 3 x 10 minutes at 30-45 seconds faster than marathon pace with 2-minute recovery jog.

10/12/10

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.
Fall marathon group: 2 x 20 minutes at 30-45 seconds faster than marathon pace with 7-minute recovery jog.

10/5/10

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: 2 x 15 minutes at 30-45 seconds faster than marathon pace with 5-minute recovery jog.

9/28/10

Regular group: 3 x 1600m at 10K pace with 2-minute recovery jog.
Fall marathon group: 8 x 800m with 400m recovery jog; pace to be discussed at workout (Yasso 800's).

9/21/10

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.
Fall marathon group: 2 x 20 minutes at 30-45 seconds faster than marathon pace with 7-minute recovery jog.

9/14/10

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 30-45 seconds faster than marathon pace with 2-minute recovery jog.

9/7/10

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.
Fall marathon group: 2 x 15 minutes at 30-45 seconds faster than marathon pace with 5-minute recovery jog.

8/31/10

Regular group: 1 x 1 mile, 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 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

8/24/10

Regular group: 8th Annual Cahn Mile. Heat times are: 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.

8/17/10

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.

8/10/10

Regular group: 3 x 800m at mile pace with 4-minute jog recovery, 1 x 1600m (untimed) striding the straights and jogging the curves.

8/3/10

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.

7/27/10

Regular group: 4 x 400m, 1 x 800m, 4 x 400m. All intervals at mile pace. 200m recovery after all intervals except 400m recovery after fifth interval.

7/20/10

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.

7/13/10

Regular group: 4 x 400m, 1 x 800m, 4 x 400m. All intervals at mile pace. 200m recovery after all intervals except 400m recovery after fifth interval.

7/6/10

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. 1200's at slightly faster than 5K pace, 400's at mile pace.

6/29/10

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.

6/22/10

Regular group: 5 x 1000m at slightly faster than 5K pace with 3-minute recovery jog.

6/15/10

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.

6/8/10

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.

6/1/10

Regular group: 1 x 3 miles at tempo pace on Ocean Avenue.

5/25/10

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

5/18/10

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

5/11/10

Regular group: 3 x 1600m at 5K pace with 400m recovery jog.

5/4/10

Regular group: 3 x (1 x 1200m at 5K pace, 400m jog recovery, 1 x 400m at mile pace, 200m jog recovery).

4/27/10

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

4/20/10

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

4/13/10

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.
Boston Marathon group: 4 x 4 minutes at 30-40 seconds per mile faster than marathon pace with 2-minute recovery jog.

4/6/10

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.
Boston Marathon group: 2-3 x 10 minutes at 30-40 seconds per mile faster than marathon pace with 2-minute recovery jog.

3/30/10

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.
Boston Marathon group: 3-4 x 10 minutes at 30-40 seconds per mile faster than marathon pace with 2-minute recovery jog.

3/23/10

Regular group: 1 x 3 miles at tempo pace on Ocean Ave.
Boston Marathon group: 2 x 20 minutes at 30-40 seconds per mile faster than marathon pace with 10-minute recovery jog.

3/16/10

Regular group: 1 x 1200m, 3 x 800m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
Los Angeles Marathon group: 4 x 4 minutes at 30-40 seconds per mile faster than marathon pace with 2-minute recovery jog.

3/9/10

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

3/2/10

Regular group: 1 x 2000m, 1 x 1600m, 1 x 1200m at slightly 5K pace with 400m recovery jog.
Los Angeles Marathon group: 2 x 15 minutes at 30-40 seconds per mile faster than marathon pace with 3-minute recovery jog.

2/23/10

Regular group: 4 x 1200m at slightly 5K pace with 400m recovery jog.
Los Angeles Marathon group: 3 x 10 minutes at 30-40 seconds per mile faster than marathon pace with 2-minute recovery jog.

2/16/10

Regular group: 1 x 1600m, 4 x 400m, 1 x 1600m. First and last intervals at 5K pace, middle intervals at mile pace. 400m recovery jog after first interval, 200m recovery jog after next four intervals.
Los Angeles Marathon group: 2 x 20 minutes at 30-40 seconds per mile faster than marathon pace with 2-minute recovery jog.

2/9/10

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 30-40 seconds per mile faster than marathon pace with 2-minute recovery jog.

2/2/10

Regular group: 6-8 x 800m (run only six if you are racing this weekend) with 400m recovery jog at 5K pace.
Los Angeles Marathon group: 8 x 800m with 400m recovery jog; pace and recovery to be discussed at workout (Yasso 800's).

1/26/10

Regular group: 3 x 1600m at 5K pace with 400m recovery jog.
Los Angeles Marathon group: 3 x 10 minutes at 30-40 seconds per mile faster than marathon pace with 2-minute recovery jog.

1/19/10

Regular group: 1 x 4800m. First 1600m at 10 seconds per mile slower than 10K pace (approximately tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace (slightly slower than 5K pace).
Los Angeles Marathon group: 1 x 4800m. First 1600m at 30-40 seconds per mile faster 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.

1/12/10

Regular group: Devil take the hindmost (run continuous laps, and the last person across the line each lap is pulled; strategy counts).

1/5/10

Regular group: 3 x 2010m at tempo pace with 75-second recovery jog.

12/29/09

Regular group: 1 x 1600m, 2 x 800m, 4 x 400m. 1600m at 5K pace, 800's at 3K pace, 400's at mile pace. 3-minute recovery jogs after the first three intervals, 200m recovery jog after the next three intervals.

12/22/09

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

12/15/09

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.

12/8/09

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

12/1/09

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

11/24/09

Regular group: 4 x 1200m at slightly faster than 5K pace with 400m recovery jog.
December marathon group: 2-3 x 10 minutes at 30-40 seconds faster per mile than marathon pace with 2-minute recovery jog.

11/17/09

Regular group: 3-4 x 1600m at tempo pace with 2-minute recovery jog.
December marathon group: 1 x 10 minutes, 1 x 20 minutes at 30-40 seconds faster per mile than marathon pace with 3-minute recovery jog.

11/10/09

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.
December 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.

11/3/09

Regular group: 6-8 x 800m with 400m recovery jog; pace and recovery to be discussed at workout (Yasso 800's).
December marathon group: 8-10 x 800m with 400m recovery jog; pace and recovery to be discussed at workout (Yasso 800's).

10/27/09

Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace (approximately tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace (slightly slower than 5K pace).
December 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.

10/20/09

Regular group: 1 x 1600m, 2 x 800m, 1 x 1600m with 400m recovery jog. First and last intervals at 5K pace. Drop 3-4 seconds per lap on middle two intervals with 400m recovery jog.
December marathon group: 3 x 10 minutes at 30-40 seconds faster per mile than marathon pace with 2-minute recovery jog.

10/13/09

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.

10/6/09

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

9/29/09

Regular group: 1 x 3 miles at tempo.
Fall marathon group: 2-3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.
St. George Marathon group: 4 x 4 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

9/22/09

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.
Fall marathon group: 2-4 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

9/15/09

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.

9/8/09

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

9/1/09

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 marathon pace with 2-minute recovery jog.

8/25/09

Regular group: 7th Annual Cahn Mile. Heat times are: 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: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute recovery jog.

8/18/09

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 marathon pace with 75-second recovery jog.

8/11/09

Regular group: 3 x 800m at mile pace with 4-minute jog recovery, 1 x 1600m (untimed) striding the straights and jogging the curves.

8/4/09

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.

7/28/09

Regular group: 4 x 400m, 1 x 800m, 4 x 400m. All intervals at mile pace. 200m recovery after all intervals except 400m recovery after fifth interval.

7/21/09

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

7/14/09

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.

7/7/09

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.

6/30/09

Regular group: 3 x 1600m at 10K pace with 2-minute recovery jog.

6/23/09

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.

6/16/09

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.

6/9/09

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).

6/2/09

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.

5/26/09

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

5/19/09

Regular group: 4 x 1200m 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 easy recovery jog.

5/12/09

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 easy recovery jog.

5/5/09

Regular group: 3 x (1 x 1200m at 5K pace, 400m jog recovery, 1 x 400m at mile pace, 200m jog recovery).
Los Angeles Marathon group: 3 x 10 minutes at 30 seconds faster than marathon pace with 2-minute easy recovery jog.

4/28/09

Regular group: 5 x 1000m at slightly faster than 5K pace with 3-minute recovery jog.
Los Angeles Marathon group: 2 x 20 minutes at 30-40 seconds faster per mile than marathon pace with 10-minute recovery jog.

4/21/09

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

4/14/09

Regular group: 1 x 4800m. First 1600m at 10 seconds slower per mile than 10K pace (approximately tempo pace), second 1600m at 10K pace, third 1600m at 10 seconds per mile faster than 10K pace (slightly slower than 5K pace).
Boston Marathon group: 4 x 4 minutes at 30-45 seconds faster per mile than marathon pace with 2-minute recovery jog.
Los Angeles Marathon group: 2 x 15 minutes at 30-45 seconds faster per mile than marathon pace with 3-minute recovery at normal running pace, 1 x untimed 1600m striding the straights, jogging the curves.

4/7/09

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 30-45 seconds faster per mile than marathon pace with 2-minute recovery jog.
Los Angeles Marathon group: 3 x 10 minutes at 30-45 seconds faster per mile than marathon pace with 2-minute recovery at normal running pace, 1 x untimed 1600m striding the straights, jogging the curves.

3/31/09

Regular group: 1 x 1200m, 1 x 800m, 1 x 1200m, 1 x 1600m at slightly faster than 5K pace with 400m recovery jog.
Boston Marathon group: 3 x 10 minutes at 30-45 seconds faster per mile than marathon pace with 2-minute recovery jog.
Los Angeles Marathon group: 3 x 8 minutes at 30-45 seconds faster per mile than marathon pace with 4-minute recovery at normal running pace.

3/24/09

Regular group: 1 x 1600m, 1 x 1200m, 1 x 800m, 1 x 1200m at slightly faster than 5K pace with 400m recovery jog.
Boston Marathon group: 2 x 20 minutes at 30-45 seconds faster per mile than marathon pace with 10-minute recovery jog.

3/17/09

Regular group: 1 x 1200, 3 x 800m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
Boston Marathon group: 4 x 10 minutes at 30-45 seconds faster per mile than marathon pace with 2-minute recovery jog.

3/10/09

Regular group: 1 x 1200, 1 x 1600m, 1 x 2000m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
Boston Marathon group: 2 x 15 minutes at 30-45 seconds faster per mile than marathon pace with 3-minute recovery jog.

3/3/09

Regular group: 1 x 2000, 1 x 1600m, 1 x 1200m with 400m recovery jog. All intervals at slightly faster than 5K pace with 400m recovery jog.
Boston Marathon group: 3 x 10 minutes at 30-45 seconds faster per mile than marathon pace with 2-minute recovery jog.

2/24/09

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.
Boston Marathon group: 3 x 1600m at 30-45 seconds faster per mile than marathon pace with 2-minute recovery jog.

2/17/09

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

2/10/09

Regular group: 1 x 3 miles at tempo pace.

2/3/09

Regular group: 1 x 3 miles at tempo pace.

1/27/09

Regular group: 1 x 3 miles at tempo pace.

1/20/09

Regular group: 5 x 1000m at slightly faster than 5K pace with 3-minute recovery jog.

1/13/09

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.

1/6/09

Regular group: 3 x 2009m at tempo pace with 60-second recovery jog.

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.

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.

Workout Archive (December 2008 and earlier)