Workouts


Nov. 12-14   ·   Nov. 17-21   ·   Nov. 24-25   ·   Dec. 1-5   ·   Dec. 8-12   ·   Dec. 15-Jan. 2   ·  
Jan. 5-Jan. 9   ·   Jan. 12-Jan. 16   ·   Jan. 19-Jan. 23   ·   Jan. 26-Jan. 30   ·   Feb. 2-Feb. 6


Feb. 2-Feb. 6
Monday 7 PM on the indoor track 1) Warmup Run for 10 to 20 minutes 8 x 50 meter strides each one progressively faster until workout pace feels easy, walk or jog turn 2) Intervals Short Distance 6 x 200 (200 meter jog) 45 seconds 10 x 50 from blocks Middle/Distance 6 x 200 (200 meter jog) 45 seconds 400 meter walk 6 x 200 (200 meter jog) 40 seconds 3) Plyometrics 4 x 50 meters hopping on one foot 4) Warm Down 8 x 100 meter pickups 5 to 10 minute run Tuesday 5 PM in Johnson Lobby 1) Warmup 2) Distance Run 3) Lift Weights Wednesday 7 PM on the indoor track 1) Warmup Run for 10 to 20 minutes 8 x 50 meter strides each one progressively faster until workout pace feels easy, walk or jog turn 2) Intervals Sprinters 3 sets of 3 x 200 (100 meter jog), with 400 walk between sets First set should be in 40 seconds Second set in 35-37 seconds Third set fast Middle/Distance 4 sets of 3 x 200 (100 meter jog), with 400 walk between sets First set 40 seconds, Second set in 38 second Third and Fourth sets fast 3) Warm Down 8 x 100 meter pickups, ease off for the last few so you are really warming down 5 to 10 minute run Thursday 5 PM in Johnson Lobby 1) Warmup 2) Distance Run 3) Lift Weights Friday 6:30 PM in Johnson Lobby 1)Warmup Run for 10 to 20 minutes 8 x 50 meter strides each one progressively faster until workout pace feels easy, walk or jog turn 2)Intervals People Racing Margaret 800 in 3:00 and then without stopping 200 in 40 seconds Robin, Tanya, Janis 600 in 2:15 and then without stopping 200 in 37 seconds Elaine, Lila 200 in 45 and then without stopping 31 seconds 100 jog 200 meters in same pace as last 200 200 walk 200 meters at mile pace, sprinters should be leading People not racing Sprinters 3 sets of 400 in 1:28 100 jog 200 in 35 400 walk 4 x 150 with 150 walk, starting at beginning of straight away. 4 x 50 meters hopping on one foot Middle/Distance sets of (Debbie - 5 sets, Newbies - 4 sets) 400 in 1:26 - 1:28 100 jog 200 in 38 - 40 400 walk 4 x 50 meters hopping on one foot 3) Warm Down 4 x 100 meter pickups, ease off for the last few so you are really warming down 5 to 10 minute run
Jan. 26-Jan. 30
Monday 7 PM on the indoor track 1) Warmup Run for 10 to 20 minutes 8 x 50 meter strides each one progressively faster until workout pace feels easy, walk or jog turn 2) Intervals Short Distance 1 x 400 meters in 1:13, 100 meter jog 2 x 200 (100 meter jog) 0:36, 100 meter jog 4 x 100 (100 meter jog) hit full speed on straight away Middle/Long Distance 1 x 800 meters in 2:45 - 2:55 200 meter jog 4 x 200 meter (200 meter jog) 41 - 39 3) Recover 4) 4 x stairs, bound up stairs, working on spring 5) Warm Down 8 x 100 meter pickups 5 to 10 minute run Tuesday 4 PM in Johnson Lobby 1) Warmup 2) Distance Run 3) Lift Weights Wednesday 7 PM on the indoor track 1) Warmup Run for 10 to 20 minutes 8 x 50 meter strides each one progressively faster until workout pace feels easy, walk or jog turn 2) Intervals Sprinters/800m runners 3 x 200 (400 meter walk) 30.0 sec 1500/Distance 3 x 400 meters (400 meter walk) in 1:10 to 1:20 3) Warm Down 8 x 100 meter pickups, ease off for the last few so you are really warming down 5 to 10 minute run Thursday 4 PM in Johnson Lobby 1) Warmup 2) Distance Run 3) Lift Weights Friday 6:30 PM in Johnson Lobby Workouts for people racing 1) Warm up and stretch as if running a race. 2) Intervals Sprinters 1 x 200, 40 seconds 1 x 200, fast. Start in blocks. 10 starts 2 x 50, fast 800 meter runners 2 x 200 (200 jog) at race pace 1 mile runners 2 x 400 (200 jog) at race pace 3000 meter runners 2 x 600 (200 jog) at race pace 3) Warm down with easy strides and 10 minute run. Workout for people not racing and have just started training again 1) Warm up 2) Intervals 2 x 600 (400 meter walk) in 2:15 - 2:30 (easy) 4 x 200 (200 meter walk) in 45 seconds (if you are running slower than 45 seconds stop and warm down) 400 walk Runners not winded can continue with 6 x 200 (200 meter walk) in 40 to 44 seconds (if you are running slower than 45 seconds stop and warm down) 3) Warm down with 8 x 100, accelerating on straight away, and 10 minute run.
Jan. 19-Jan. 23
See workouts posted on the men's bulletin board on the indoor track Monday 7 PM on the indoor track Tuesday 4 PM in Johnson Lobby Wednesday 7 PM on the indoor track Thursday 4 PM in Johnson Lobby Friday 7 PM on the indoor track
Jan. 12-Jan. 16
Middle, Long Distance See workouts posted on the men's bulletin board on the indoor track Monday 7 PM on the indoor track Short Distance 1) Warmup (1 mile) and stretch 2) Running Drills (high knees, mach drills, claw) 3) 3 x 150, 3 x 200 - Jog (3 min rest) between sprints 4) Warm down and stretch Tuesday 4 PM in Johnson Lobby Short Distance 1) Warm up and stretch 2) Strides 2 x 55m 3) Plyometrics drills- single & double leg Box drills (3 sets), single leg bounds, double leg bounds (4 x 50 m) 4) Weights (3 x 8 reps) 5) Warm down - 1 mile Wednesday 7 PM on the indoor track 1) Warm up 2) Strides - 4 laps, walk/jog the corners 3) 8x200m - first one in 44 sec, decreasing by one second each time 4) Warm down, stretch Thursday 4 PM in Johnson Lobby Short Distance See workouts posted on the men's bulletin board on the indoor track Friday 3:30 PM or 7 PM on the indoor track Short Distance See workouts posted on the men's bulletin board on the indoor track
Jan. 5-Jan. 9
Short Distance See winter break workouts Monday *** 9 PM on the indoor track *** Tuesday 4 PM in Johnson Lobby Wednesday 7 PM on the indoor track Thursday 4 PM in Johnson Lobby Friday 7 PM on the indoor track
Winter Break: Dec. 15-Jan. 2
Monday Short Distance 1) Run 2 miles, stretch 2) 2x50m - High knees, Butt kicks, Claw (Always do the claw -- that footstrike is the key to explosive sprinting) 3) 4x150 @ 75-80%, short rest 4) LIFT: Squats, hamstring curls, calf raises, etc. (emphasize large muscles/groups, but work smaller muscles some) 5) Warmdown, stretch Middle Distance 400-600 1000 meters of work (200-600 work bouts with 1/2 rest interval) 800-1000 2400 meters of work (300-600 work bouts with 1/4 rest interval) 1500 AM: 3 PM: 6 fartlek(2 miles, 3 miles of fast pace with 400-600 accelerations, 1 mile) Distance AM: 3 PM: 8 tempo(2 miles, 3x4:00 tempo, 2 miles) 3) Accelerations: 2x30m, 2x45m, 2x60m 4) Intervals: 4x150 @ 27-35 sec 5x120 @ 25-33 sec 5) Warmdown, stretch Tuesday Short Distance 1) Run 1 mile, stretch 2) Full set of drills (2x30m) 3) Accelerations: 2x30m, 2x45m, 2x60m 4) Intervals: 4x150 @ 27-35 sec 5x120 @ 25-33 sec 5) Warmdown, stretch Middle Distance 400-600 3-4 miles hard, sprint drills, lift 800-1000 5-6 miles hard, sprint drills, lift 1500 AM: 3 PM: 6-8, sprint drills, lift Distance AM: 3-4 PM: 8-10, sprint drills, lift Wednesday Short Distance 1) Run 3 miles, stretch 2) 2x50m - High knees, Butt kicks, Claw 3) 4x150 @ 75-80%, short rest 4) Lift, sit-ups, push-ups 5) Warmdown, stretch Middle Distance 400-600 1200 meters of work (200-300 work bouts with 1/2 rest interval) 800-1000 2000 meters of work (200-400 work bouts with 1/4 rest interval) 1500 AM: 3 PM: 4800 meters of work (200-400 work bouts with 1/4 rest interval) Distance AM: 3-4 PM: 7-8 fartlek(2 miles, 3-4 fast pace w/600-800 acceleration, 2 miles) Thursday Short Distance 1) Run 1 mile, stretch 2) Full set of drills (2x30m) 3) Accelerations: 2x30m, 2x45m, 2x60m 4) Intervals: 4x150 @ 27-35 sec 5x120 @ 25-33 sec 5) Warmdown, stretch Middle Distance 400-600 3-4 miles, sprint drills, lift 800-1000 5-6 miles, sprint drills, lift 1500 AM: 3 PM: 6-8, sprint drills, lift Distance AM: 3-4 PM: 8-10, sprint drills, lift Friday Short Distance 1) Run 2 miles, stretch 2) 2x50m - High knees, Butt kicks, Claw 3) 4x150 @ 75-80%, short rest 4) Lift, sit-ups, push-ups 5) Warmdown, stretch Middle Distance 400-600 300m Time Trials 800-1000 600m Time Trials 1500 1000m Time Trials Distance Time trials over a distance slightly less than your race distance Saturday 1500 7-8 miles Distance 10-12 miles
December 8-12
Monday 5:10 PM, Johnson Lobby Short Distance Mile warmup 10 Running Drill Weights 1/2 mile warmdown Middle Distance 3 Mile Run Weights Warmdown Long Distance 4-5 Mile Run Weights Warmdown Tuesday 5:10 PM, Johnson Lobby Short, Middle Distance Warmup/Stretch Drills 2 x 150, 2 x 200, 2 x 250 (75% effort) Middle Distance Warmup/Stretch Drills 4 x 250, 2 x 300 (75% effort) Long Distance Wednesday *** 9 PM on the indoor track *** Short Distance Mile warmup, stretch 6 x 200 (36 - 40 sec) Warmdown, stretch Middle Distance Mile warmup, stretch 4 x 400, 2 x 200 (75 - 80 sec, 36 - 40 sec) Warmdown, stretch Long Distance Thursday 5:10 PM, Johnson Lobby Distance Day - everybody's favorite day... =) Short Distance 3 Mile Run Stretch Weights 1/2 mile warm down/stretch Middle Distance Long Distance Friday 5:10 PM, Johnson Lobby Warmup/stretch Ultimate frisbee or soccer
December 1-5 Johnson Lobby, 5:10 PM or 9 PM
Monday 5:10 PM Long Distance 1) Stretch 2) 5 mile run Short Distance 1) 2 mile warm-up 2) Stretch 3) Stairs at Johnson - 5 sets 4) Warm down/stretch Tuesday 5:10 PM Long Distance 1) Warmup, stretch, situps, pushups 2) A few miles 3) Weight lifting ***Be sure to have your athletic card with you*** Short Distance 1) Warmup, stretch, situps, pushups 2) 5 x 50 m starts 3) Weight Lifting ***Be sure to have your athletic card with you*** - Squats, Hamstring Curls, Calf Extensions Wednesday Short Distance 1) Mile warmup/stretch 2) High knees, butt kickers (2 sets x 50m) 3) 4 x 200 m (35-40 secs) Focus on form and breathing 4) 1/2 mile Warm down and stretch Middle Distance 1) 2 mile warmup 2) 6 x buildup 300, walking 100, repeat 3) 1-2 mi. cooldown Long Distance 1) 2-3 mile warmup 2) 5-6 x 600 Run 400, jog 200, repeat 3) 2 mile cooldown Thursday Short Distance 1) 2 Mile Run 2) Stretch/Strides (3 x 50 m) 3) Weights 4) 1/2 mile Warmdown and stretch Middle, Long Distance 1) 4 Mile Run Friday Short Distance 1) 1 mile warmup 2) 2 ten minute Circuits 3) Starts with blocks (5 x 50 m) 4) 1 mile warmdown/stretch Long Distance 1) 3 mile warmup 2) 2 ten minute Circuits 4) Warmdown/stretch
November 24-25 Indoor Track, 4:10 PM Johnson Lobby, 5:10 PM
Monday 1) 1 mile warm-up 2) Stretch 3) High Knees, Butt kickers, Strides (2 sets x 50 m) 4) For 55, 200 m runners 3 x 200 @ 39 - 42 sec (or 75% pace) 3 x 150 @ 35 - 40 sec For 400, 800 m runners 3 x 400 @ 80 - 85 sec 3 x 200 @ 35 - 40 sec (or 75% pace) 5) Warm down/stretch Tuesday 1) 1 mile warm up/stretch 2) Running Drills (high knees, mach, butt kickers....) 3) Starts & sprint 50 meters 4) 3/4 mile Warm down/stretch Wednesday 1) Stretch your mouth and jaw 2) Punch extra holes into your belt Thursday 1) Eat turkey 2) Eat stuffing 3) Eat pumpkin pie 4) Warmdown - 3 laps around the dining room table Friday 1) Digest
November 17-21 Johnson Lobby, 5:10 PM
Monday 1) Stretch, sit-ups (30), push-ups (20) 2) Two miles 3) Drills 4) Warmdown - run 1/2 mile Tuesday 1) Stretch, sit-ups (40), push-ups (20) 2) Harvard-Longfellow Bridge Loop doing "Indian Runs" (3 miles) ("Indian Runs" means everyone jogs in a single file line and the last person in line sprints to the front of the line.) 3) Plyometrics 4) Warmdown - run 1/2 mile Wednesday 1) Warmup - one mile 2) Stretch, sit-ups, push-ups 3) Ultimate Frisbee! 4) Warmdown - run 1/2 mile Thursday Distance Day 1) Long Distance Runners - 5 mile run Short Distance Runners - 3 mile run 2) Stretch, sit-ups, push-ups 3) Warmdown - 1/2 mile Friday 1) Warm up - 1 mile run 2) Stretch, sit-ups, push-ups 3) Watch video on drills 4) 10 drills (knee-ups, Mach drills...) - 2 sets 5) Warm down - 1/2 to 1 mile
November 12-14 Johnson Lobby, 5:10 PM
Wednesday 1) One mile for the sprinters (outdoors) 2) Drills 3) Warmdown - run half mile Thursday 1) Two miles (for those who can make it) 2) Plyometrics (bounding, single leg and double leg jumps, etc). 3) Warmdown - run half mile, walk 1/4 mile. Friday 1) Warm up - 15 min jog 2) Stretch 3) Stairs - 6 - 8 sets x 1 flight of stairs with at least 15 steps Up the flight of steps and down = 1 set Concentrate on form. Like high knees - arm movement (running form), good knee lift - knee perpendicular to step, head straight, not looking down at steps 4) Warm down - 20 minutes (stairs tend to make you sore, so a good warm down is important)

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Last revised January 1998