We Run the Merrimack Valley
http://www.glrr.net/
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GLRR 2009 Winter Track Workouts
Week 1 Workout1: 8 x 400(200rest) 5K pace Workout2: 6 x 400(200rest) 5K pace
Week 2 Workout1: 3 x 400 (200 rest) 5K pace 400 (200 rest) 800 (400 rest)
Workout2: 2 x 400 (200 rest) 5K pace 400 (200 rest) 800 (400 rest)
Week 3 Workout1: 6 x 800 (400rest) 5K pace Workout2: 4 x 800 (400rest) 5K pace
Week 4 Workout1: 400 (200 rest) 5K pace 800 (400 rest) 1200 (600 rest) 1600 (600 rest) 1200 (600 rest) 800 (400 rest) 400
Workout2: 400 (200 rest) 5K pace 800 (400 rest) 1200 (600 rest) 800 (400 rest) 400
Week 5 Workout1: 4 x Mile (600 rest) 5K pace Workout2: Mile (600 rest) 800 (400 rest) 800
Week 6 Workout1: 10 x 400 (200 rest) 2 to 3 seconds faster than 5K pace Workout2: 8 x 400 (200 rest) 2 to 3 seconds faster than 5K pace
Week 7 Workout1: 400 (200 rest) 5K pace 800 (400 rest) 1200 (600 rest) 1600 (800 rest) 1200 (600 rest) 800 (400 rest) 400
Workout2: 400 (200 rest) 5K pace 800 (400 rest) 1200 (600 rest) 800 (400 rest) 400
Week 8 Workout2: 6 x 800 (400 rest) 5K pace Workout2: 4 x 800 (400 rest) 5K pace
Week 9 FEB 25 Workout1: 800 (400 rest) 5K pace 800 (400 rest) Mile (800 rest) 800 (400 rest) 800
Workout2: 8 x 400 (200 rest) 2 to 3 seconds faster than 5K pace
Week 10 MAR 4 Workout1: 3 x 400 (200 rest) 5K pace 400 (200 rest) 800 (400 rest)
Workout2: 2 x 400 (200 rest) 5K pace 400 (200 rest) 800 (400 rest)
Week 11 MAR 11 Workout1: 4 x Mile
Week 12 MAR 18 Workout1: 10 x 400 (200 rest)
Week 13 MAR 25 Workout1: 400 (200 rest) 5K pace 800 (400 rest) 1200 (600 rest) 1600 (800 rest) 1200 (600 rest) 800 (400 rest) 400
Week 14 APR 1 Workout1: 6 x 800 (400 rest) 5K pace
Week 15 APR 8 Workout1: 800 (400 rest) 5K pace 800 (400 rest) Mile (800 rest) 800 (400 rest) 800
Week 16 APR 15 Workout1: 10 x 400 (200 rest)
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