Middle Distance Runners Workouts

December 2000

Workout Week of December 26 - January 1, 2001

Team Workout
168th Street Armory Indoor Track
Tuesday, December 26, 2000 @ 6:30 PM

Warm up
    1.5 or 2 miles
Set
    Strides
    6 x 800 Meters @ 3K pace or faster with 2:30 minute recovery between repetitions.
    Each of these should be run 2-4 seconds faster per 800 meters than last week.
Cool Down
    1.5 or 2 miles

Individual Workout
Wednesday, December 27,  2000
Recovery Run
5-6 miles

Team Workout
168th Street Armory Indoor Track
Thursday, December 28, 2000 @ 6:30 PM
Pre-Race Workout
4 miles easy with strides

Individual Workout
Friday, December 29,  2000
Race Day!

MAC OPEN & MASTERS HOLIDAY CLASSIC
Friday, December 29, 2000
6:00 PM - 11:00 PM
60 Meter Hurdles (Final on time)
60 Meters (Final on time)
*Mile
*400 Meters
1500 Meters
1 Mile Race Walk
800 Meters
3000 Meters
4 x 400 Meter Relay
Field Events
Long Jump (4 Jumps) followed by Triple Jump
Triple Jump (4 Jumps)
High Jump (4 Throws)
Pole Vault Shot Put (4 Throws)
* Spotlight Event

Individual Workout
Saturday, December 30,  2000
Long Easy Run
6-8 miles

Individual Workout
Sunday, December 31,  2000

Warm-Up
    1.5 or 2 miles
Set
    Strides
    3 x 1 miles @ slightly faster than 5k pace with 2:30 recovery between repetitions
Cool Down
    1.5 or 2 miles
If you are not on a flat surface, run 5000 Meters hard and steady.

Individual Workout
Monday, January 1,  2001
Day off
Happy New Year!

Workout Week of December 19 - December 25, 2000

Team Workout
168th Street Armory Indoor Track
Tuesday, December 19, 2000 @ 6:30 PM

Warm up
    1.5 or 2 miles
Set
    Strides
    5 x 800 Meters @ 3K pace or faster with 200 meter jog between repetitions
Cool Down
    1.5 or 2 miles

Individual Workout
Wednesday, December 20,  2000
Recovery Run
5-6 miles

Team Workout
168th Street Armory Indoor Track
Thursday, December 21, 2000 @ 6:30 PM

Warm up
    1.5 or 2 miles
Set
    Strides
    10-12 x 100 Meters @ slightly faster than 400 meter pace, walk 100 meters between repetitions
Cool Down
    1.5 or 2 miles

Individual Workout
Friday, December 22,  2000
Recovery Run
5-6 miles
Happy Hanukkah!

Individual Workout
Saturday, December 23,  2000

Warm-Up
    1.5 or 2 miles
Set
    Strides
    3 x 1 miles @ slightly faster than 5k pace with 2:30 recovery between repetitions
Cool Down
    1.5 or 2 miles
If you are not on a flat surface, run 5000 Meters hard and steady.

Individual Workout
Sunday, December 24,  2000
Long Easy Run
6-8 miles

Individual Workout
Monday, December 25,  2000
Day off
Merry Christmas!

Workout Week of December 12 - December 18, 2000

News and Notes - Entries for Dartmouth relays are due Monday, December 18.  Current list of CPTC participants includes Devon, John, Isaya, Alan, Ray, Erik.  Air fare is approximately $109 for round-trip tickets.

Team Workout
168th Street Armory Indoor Track
Tuesday, December 12, 2000 @ 6:30 PM

Warm up
    1.5 or 2 miles
Set
    Strides
    20 x 200 Meters @ PR mile race pace with 100 Meter jog between repetitions
Cool Down
    1.5 or 2 miles

Individual Workout
Wednesday, December 13,  2000
Recovery Run
5-6 miles

Team Workout
168th Street Armory Indoor Track
Thursday, December 14, 2000 @ 6:30 PM
4 miles w/ form strides

Track Meet
168th Street Armory Indoor Track
Friday, December 15, 2000 @ 6:30 PM

MAC OPEN AND MASTERS DEVELOPMENT
Friday, December 15, 2000
6:00pm - 11:00pm
55 Meter Hurdles (Final on time)
Long Jump (4 Jumps)
55 Meters (Final on time)
High Jump (after 55 Meters)
Mile
Pole Vault
300 Meters
Shot Put (4 Throws)
1 Mile Race Walk
600 Meters
4 X 200 Meter Relay

Individual Workout
Saturday, December 16,  2000
Long Easy Run
6-8 miles
CPTC Christmas Party!

Individual Workout
Sunday, December 17,  2000

Warm Up
    1.5 or 2 miles
Set
    3 x 1 miles @ 5k pace with 3-4 minutes recovery between repetitions
Cool Down
    1.5 or 2 miles
If you are tired from the race, run 5000 Meters hard and steady.

Individual Workout
Monday, December 18,  2000
Day off

Workout Week of December 5 - December 11, 2000

Team Workout
168th Street Armory Indoor Track
Tuesday, December 5, 2000 @ 6:30 PM

Warm-Up
    1.5 to 2 miles 
Set
    Strides
   4 x 1000 Meters at 3000 Meter pace with 3-4 minutes recovery between repetitions
Cool Down
    1.5 or 2 miles

Individual Workout
Wednesday, December 6,  2000
Recovery Run
5-6 miles

Team Workout
168th Street Armory Indoor Track
Thursday, December 7, 2000 @ 6:30 PM

Warm-Up
    1.5 to 2 miles 
Set
    9 x 300 Meters at Mile race pace with 100 Meters jog recovery between repetitions
Cool Down
    1.5 or 2 miles

Individual Workout
Friday, December 8,  2000
Recovery Run
5-6 miles

Team Workout
Central Park Reservoir (90th and 5th Avenue)
Saturday, December 9, 2000 @ 12:00 PM

Warm-Up
    prior to meeting at 90th and 5th
Set
    3 x 1 Mile repeats @ 5000 Meter pace
Cool Down
    1.5 or 2 miles

If racing Sunday: 4 miles with strides

Individual Workout
Sunday, December 10,  2000
Long Easy Run
7-9 miles
Race @ Harvard

Individual Workout
Monday, December 11,  2000
Day off