Date
M-January, 16
Workout
Easy Run-15-25 min
Type
Slow Jog
T-January, 17
UCLA Mile(3/4 Mile)
Jog 100 Meters, Sprint 100
Meters for a mile(=6 x 100
Meters jogged and 6 x 100
Meters sprinted)
*UCLA Mile should be
continuous, no walking.
*any recovery should be
done during jogging
segments.
Jogging segments-very
slow pace(Recovery time)
Off
Ladder Workout
-4 x 100 Meters
-2 x 200 Meters
-1 x 400 Meters
-2 x 200 Meters
-4 x 100 Meters
20 min run
Hills
- 10 x 50 meter hills
Easy Run- 15-25 min
Off
Relax!
75-80% pace
Very slow 100 Meter jog
between each run
Easy Day- 15-30 minutes
-End with 3 strides(100
Meters)
UCLA Mile( ¾ Mile)
Jog 100 Meters, Sprint 100
Meters for a mile(=6 x 100
Meters jogged and 6 x 100
Meters sprinted)
Off
Ladder Workout
-4 x 100 Meters
-2 x 200 Meters
-2 x 400 Meters
-2 x 200 Meters
-4 x 100 Meters
Jog
W-January, 18
TR-January, 19
F-January, 20
Sat-January, 21
Sun-January, 22
WEEK 2
M-January, 23
T-January, 24
W-January, 25
TR-January, 26
Sprints segments- 80%
pace
Run at 75% pace
Hills need to be done @
100% pace, rest in btwn.
Slow Jog
Relax!
Jogging segments-very
slow
Sprint segments- 90%
pace
Relax!
75-80% pace
Very slow 100 Meter jog
between each run
F-January, 27
Sat-January, 28
Sun-January, 29
Week 3
M-January, 30
T-January, 31
W-February, 1
TR-February, 2
F-February, 3
Sat-February, 4
Sun-February, 5
Week 4
M-February, 6
T-February, 7
W-February, 8
TR-February, 9
F-February, 10
Sat-February, 11
Sun-February, 12
20 min run
Hills
- 10 x 50 meter hills
Easy run- 15- 20 min
Off
Run at 75% pace
Hills need to be done @
100% pace
Slow jog
Relax!
Run 20- 30 minutes
-end with 4 strides
UCLA Mile
Jog 100 Meters, Sprint 100
Meters for a mile(=8 x 100
Meters jogged and 8 x 100
Meters sprinted)
Off
Ladder Workout
-4 x 100 Meters
-2 x 200 Meters
-2 x 400 Meters
-2 x 200 Meters
-4 x 100 Meters
20 min run
Hills
- 10 x 50 meter hills
Easy run- 20 min
Off
Comfortable Running Pace
Run 25-30 minutes
-end with 5-6 strides
UCLA Mile
Jog 100 Meters, Sprint 100
Meters for a mile(=8 x 100
Meters jogged and 8 x 100
Meters sprinted)
Easy Day-15 minutes
Ladder Workout
-4 x 100 Meters
-2 x 200 Meters
-2 x 400 Meters
-2 x 200 Meters
-4 x 100 Meters
20 min run
Hills
- 15 x 50 meter hills
Easy Run- 20 min
Off
Comfortable Running Pace
Jogging segments-very
slow
Sprint segments- 90%
pace
Relax!
80% pace
Very slow 100 Meter jog
between each run
Run at 75% pace
Hills need to be done @
100% pace
Slow jog
Relax!
Jogging segments-very
slow
Sprint segments- 90%
pace
Recovery Pace
80% pace
Very slow 100 Meter jog
between each run
Run at 75% pace
Hills need to be done @
100% pace
Slow jog
Relax!
Week 5
M-February, 13
Run 25-35 minutes
- End with 4-6 Strides
Comfortable Running Pace
T-February, 14
UCLA Mile
Jog 100 Meters, Sprint 100
Meters for a mile(=8 x 100
Meters jogged and 8 x 100
Meters sprinted)
Jogging segments-very
slow
Sprint segments- 90%
pace
W-February, 15
TR-February, 16
Easy Day 15 minutes
Comfortable Running Pace
Ladder Workout
-6 x 100 Meters
-3 x 200 Meters
-1 x 400 Meters
-3 x 200 Meters
-6 x 100 Meters
20 min run
Hills
- 15 x 50 meter hills
85% pace
Very slow 100 Meter jog
between each run
Sat-February, 18
Sun-February, 19
Week 6
M-February, 20
Easy Run- 20 min
Off
Slow jog
Relax!
Run 25-35 minutes
-End with 4-6 strides
Comfortable Running Pace
T-February, 21
UCLA Mile
Jog 100 Meters, Sprint 100
Meters for a mile(=8 x 100
Meters jogged and 8 x 100
Meters sprinted)
Jogging segments-very
slow
Sprint segments- 90%
pace
W-February, 22
TR-February, 23
Easy Day 15 minutes
Comfortable Running Pace
Ladder Workout
-6 x 100 Meters
-3 x 200 Meters
-2 x 400 Meters
-3 x 200 Meters
-6 x 100 Meters
20 min run
Hills
- 15 x 50 meter hills
85% pace
Very slow 100 Meter jog
between each run
Easy Run 20 min
Off
Slow Jog
Relax!
FIRST DAY OF TRACK 
SEE YOU THERE!
F-February, 17
F-February, 24
Sat-February, 25
Sun-February, 26
Week 7
M-February, 27
Run at 75% pace
Hills need to be done @
100% pace
Run at 75% pace
Hills need to be done @
100% pace