This page is a compilation of every track workout I did in college while training for the 800 and mile. Information on the recoveries or paces is missing in some cases because I was lazy and/or didn't have the foresight to know that I'd be putting this in a blog someday.
Notes:
AnaerCond = Anaerobic conditioning (tempo/cruise pace; equivalent to Daniels' "T")
AerCap = Aerobic capacity (3K-10K pace; equivalent to Daniels' "I")
AnaerCap = Anaerobic capacity (800-mile pace; equivalent to Daniels' "R")
Cruz = 10x100 w/ exercises after each, followed immediately by a hard interval
| Workout Type | Part of Season | Description |
| Cruz | Early, Mid | Cruz with 800,600 after each set |
| AerCap | Early | 1:45,2:15,3,2:15,1:45 @3K |
| AerCap | Early | 4x3min (5K+10,5K,5K-10,5K-20) |
| AerCap | Early | 1000,600,1000@5k |
| Aerobic/AnaerCap | Early | 2x(8x1min), increasing speed every 20 seconds |
| Aerobic/AnaerCap | Early | 30,1,1.5,2,1.5,1,30 (Hills) |
| Aerobic/AnaerCap | Early | 1st set: (45,60,90,60,45)@3K w/equal time rest 2nd set: (30,45,60,45,30) @800 w/2,2.5,3,2.5 rest |
| Aerobic/AnaerCap | Early | Oslerians (2,3,4,3,2) 2:(5K,3K,1000,800) 3:(5K,3K,1000,800) 4:(10K,5K,3K,1500) |
| Aerobic/AnaerCap | Early | 2x(1,2,1,2,1) fast w/ =time rest |
| Aerobic/AnaerCap | Early | 2x(1,2,1) w/ 1rest; Mt. Kenya (Hills) |
| Aerobic/AnaerCap | Early | 100,700@3K; 2x300@800; 400,300,200@1500 |
| Aerobic/AnaerCap | Early | Oslerians (3x3min; 2x2min) 3min:(10k,5k,3k,sprint[1,1,40,20]) 2min:(5k,3k,1500,sprint[40,30,30,20]) |
| Aerobic/AnaerCap | Early | 4x200@800 w/200rest; 4x400@3K w/200 rest |
| Aerobic/AnaerCap | Early | 2x600(400@1500+2, 200 lift); 4x400@5k,5k-2,5k-4,5k-6 |
| Aerobic/AnaerCap | Early | 4x650loop; 6x100 |
| AnaerCap | Early | 3x1min, 4x45sec, 4x30sec. (Hills) |
| AnaerCap | Early | 4x(4min[alternating 30hard/30easy]) (Hills) |
| AnaerCap | Early | 4x200, 4x300 w/200 rest |
| AnaerCap | Early | 600,800,600,800,600 @70-72 |
| AnaerCap | Early | 2x(4x200) |
| AnaerCap | Early | 6x400,300,200@mile pace |
| AnaerCap | Early | 2x(3x200up,20sec rest,200down,1min rest) (Hills) |
| AnaerCap | Early | 2x(30,60,90,120,90,60,30) (Hills) |
| AnaerCap | Early | 5x600@1500; |
| AnaerCap | Early | 30,1,2,1,2,1,30 w/ =rest |
| AnaerCap | Early | 2x(4x300) w/90 sec rest |
| AnaerCap | Early | 300,400,600@1500; Russian (800,200,200)@1500; 300,200,100@800 |
| AnaerCond | Early | Tempo 2,3,4,3,2 |
| AnaerCond | Early | 10 min tempo, 4.5 min cruise |
| AnaerCond | Early | 20 min tempo |
| AnaerCond | Early | 3x6min tempo |
| AnaerCond | Early | 4min cruise; 6x40 sec strides; 4min cruise |
| AnaerCond | Early | 5x3min tempo (2min downhill rest (Hills); 1x3min flat |
| AnaerCond/AerCap | Early | 3x5min tempo (2.5 min rest) |
| AnaerCond/AerCap/AnaerCap | Early | Mt. Kenya x2; 1000m Oslerian (cruise,10k,5k,3k,1.5k); 1000cruise; 2x500 Oslerian (3k,1.5k,1k,800); 8x100sprint/100jog |
| AerCap | Mid | 3,4,4,3 pickups w/ 2min rest |
| AerCap | Mid | 3x 1/3mile, 4x 1/4mile @5K pace |
| Aerobic/AnaerCap | Mid | 1,1.5,1,3x2 (Hills) |
| Aerobic/AnaerCap | Mid | 1000@3K, 3x600@1500 |
| Aerobic/AnaerCap | Mid | 1200@5K, 800@3K, 400@1500; 800@3K, 600@1500, 400@1500 goal |
| Aerobic/AnaerCap | Mid | 2x600@3K, 1x600@1500, Russian 2x600@800 (300-45sec-300) |
| Aerobic/AnaerCap | Mid | 45,60,45,60,45@3K; 30,30,45,45,30,30@1500 |
| Aerobic/AnaerCap | Mid | 4,3,2,3,4 laps indoor @ 5k,3k,1500,3k,5k; 2,1,2,1,2@1500 |
| Aerobic/AnaerCap | Mid | 2x(2x800@3K, 2x200@800) |
| Aerobic/AnaerCap | Mid | 2,1,2,1 (1/2uphill rest); 2.5,1.5,1 (1min rest); 4x30sec (30 rest) (Hills) |
| Aerobic/AnaerCap | Mid | 2x(3x300 cutdown) |
| AnaerCap | Mid | 3x(4x30sec) w/ 30sec uphill rest |
| AnaerCap | Mid | 3x(300,1min rest,200) @ 800 goal pace |
| AnaerCap | Mid | 400pace: (300, 1min rest, 150), (200, 45 rest, 200); 3x150 fly |
| AnaerCap | Mid | 4x400@1500; 4x300@800 (2.5 rest) |
| AnaerCap | Mid | 6x100 w/2xrest; 4x200w/2xrest; 6x100w/2x rest @800 |
| AnaerCap | Mid | 800:(600float,200kick); 2x(300hard, 100jog, 300hard) |
| AnaerCap | Mid | 4x500 w/2x rest; 6x150 uphill |
| AnaerCap | Mid | 4x300@800; 4x100 sprint |
| AnaerCap | Mid | Russian 1200:(600@1500, 1min, 400@800, 30sec, 200@800); 800:(400@800, 40sec, 200 fast, 20sec, 200 fast) |
| AnaerCap | Mid | 4x45sec@800, 90sec (Hills) |
| AnaerCap | Mid | 4x300 (150fly, 150kick) |
| AnaerCap | Mid | 3x150 (50sprint, 50float, 50sprint); 2x(3x300@800); 3x150 |
| AnaerCap | Mid | Bondorenko: 3x(400,300,200,100)@1500 rest 300,200,100; 800m between sets |
| AnaerCap | Mid | 3x600@1500; Russian mile@1500(800,400,400) |
| AnaerCap | Mid | Russian: (500,1min,300@800); 10min; 200@1500,200@1500-2,400@800; 10min; 400@1500-2, 200sprint |
| AnaerCap | Mid | 180,210,240,270,300@800 |
| AnaerCap | Mid | 4x400@1500; 4x400@1500goal; 3x200@800 |
| AnaerCap | Mid | 800: 200@800, 400cruise, 200@800; 3x400 increasing pace every 100 |
| AnaerCap | Mid | 600@1500goal; 3x150@400; Russian 1200(600,300,300) |
| AnaerCap | Mid | 40,30,40,30,40 (Hills) |
| AnaerCap | Mid | 2x300@1500; 1x500@800; 4x200 fast |
| AnaerCap | Mid | 3x300 (150float, 150kick) |
| AnaerCap | Mid | 500@800; 2min rest; 150 hard; 3x150 hard |
| AnaerCap | Mid | 2xRussian 800: (500-1min-300), (320-1min-320-40sec-160) |
| AnaerCap | Mid | Russian 800:(400-45-200-30-200); 4x300; 4x200 |
| AnaerCap | Mid | Knife edge; 2x300 (150float, 150kick) |
| AnaerCap | Mid | 4x20sec sprint, 15sec rest; 2xOslerians(30cruise,30fast,30rest,30cruise,30sprint); 4x20sprint/15rest |
| AnaerCond | Mid | 2,3,4,3,2 cruise w/ equal time rest |
| AnaerCond | Mid | 1,2,3,2,1 cruise; 4x100 accelerations |
| AnaerCond/AerCap/AnaerCap | Mid | 2,5,2,5,2 (2.5 rest) 2=oslerian (10k,5k,3k,1500), 5=cruise |
| AnaerCond/AerCap/AnaerCap | Mid | 4xbounds; 2min cruise; 3x2 @3k w/ 1min rest; 4x45 @1500 w/45 rest; 1min cruise |
| AnaerCond/AerCap/AnaerCap | Mid | 800@3k, 400@1500, 400@1500goal, 3min cruise, 600@1500, 300@800, 200@800 |
| AnaerCap/AnaerCond | Mid | Mt.Kenya; 2min cruise; (40,50,60,50,40); 2min cruise, Mt. Kenya, 2min cruise |
| AnaerCap/AnaerCond | Mid | 600-90sec rest-300 @1500; 3min cruise; 4x200(40,30,20rest)@800 |
| AnaerCap/AnaerCond | Mid | 2x(200,400,600,400,200). Pace1=800,1000,1500,1000,800; Pace2=1000,1500,3k,1500,1000 |
| AnaerCap/AnaerCond | Mid | 2x(2min tempo,1min@1500,30@800,30@800) w/45sec rest (Hills) |
| AnaerCap/AnaerCond | Mid | 3x40m sprint; 2min cruise; 45,30,45,30,45 @800-1500; 2min cruise; 30,45,30,45,30 |
| AerCap | End | 1000@5K, 600@3K |
| Aerobic/AnaerCap | End | 2x(3,2,1,30) |
| Aerobic/AnaerCap | End | 1.5min@3k; 3x30sec sprints; 1.5min@3k |
| Aerobic/AnaerCap | End | 2x30-30-30; 3x150@400; 1000@3K; cruz w/600 |
| Aerobic/AnaerCap | End | 400,600,400@1500,3k,1500 |
| Aerobic/AnaerCap | End | 800 knife edge; 1600@5K; 800 knife edge |
| AnaerCap | End | Russian Miles (2x(800@mile-30sec-400-30sec-400) |
| AnaerCap | End | 180,210,240,270,300@800 |
| AnaerCap | End | Mt.Kenya; 3xbounds/sprints; 30sec quick; 3x1min sprint; 30sec; 3xbounds/sprints; 30sec |
| AnaerCap | End | 2x300@800 w/100m rest; 8x50m sprint w/ 50m rest; 2x500 (300 tempo; 200kick) |
| AnaerCap | End | 3x(300,200) @800 |
| AnaerCap | End | Russian (600,300,200@1500; rest=60,30); (400,200,200@800; rest=40,20); 2min cruise |
| AnaerCap | End | 4x500@800; |
| AnaerCap | End | 2x600@1500; 300-30rest-200@800 |
| AnaerCap | End | 2x400 (2nd 200 5-sec faster than 1st), 600, 200 |
| AnaerCap | End | 4x400@1500 w/90 sec rest; 6x150@800 w/ 2 min rest |
| AnaerCap | End | 6x300@800 w/ 3min rest |
| AnaerCap | End | 2x600 (300@1500,300@800); 6-8 min rest; 5x100sprint/100jog; 5x50sprint/50jog |
| AnaerCap | End | 4x200@800/400 w/3min rest; 2x500@1200 w/ 4min rest |
| AnaerCap | End | 600@1500-1min rest-200@800; 7-8 min rest; 200/300/200/300@3K; 7-8min; 600-1min-200 |
| AnaerCap | End | 2x(4x200)@800 w/30 sec rest |
| AnaerCap | End | 4x200@800; |
| AnaerCap | End | 4x150@400; |
| AnaerCap | End | 150,180,210,240,270,300@400-800 |
| AnaerCap | End | Bondorenko: 400,300,200,100 @800-1500; 2x200 fast |
| AnaerCap | End | 4x80m (cruise,slow/fast,fast/slow,fast); 6x200 cutdown |
| AnaerCap | End | 2x500(400@800, 100kick) |
| AnaerCap | End | 300 (150cruise, 150kick), 200, 100 |
| AnaerCap | End | 2x(300@1500-1min-300@800); 300@800, 150@400 |
| AnaerCap | End | Bondorenko(400,300,200,100@1500) rest300,200,100; 200@800, 90sec, 400@800; 3min; 200@800, 90sec, 200@800 |
| AnaerCap | End | 2x(2x200w/90sec rest) fast |
| AnaerCap/AnaerCond | End | 8x50(4up,4flat); 2min cruise; 4x30sec up; 2min cruise; 8x50 |
| AnaerCap/AnaerCond | End | 3x(4x20sec sprint/15sec rest; 2min cruise) |
| AnaerCap/AnaerCond | End | 500 fast; 2min cruise; 2x200 fast; 2xdownhill |
| AnaerCap/AnaerCond | End | 1000 cruise; 2x(300-100rest-300); 300@800; 150 fast |
| AnaerCap | Coe | Acceleration routine 1: 100-200, increasing 10m each interval, starting at mile pace, finishing at 400 pace; Recovery = jog back to start |
| AnaerCap | Coe | Acceleration routine 2: 200-300, increasing 20m each interval, starting at mile pace, finishing at 400 pace; Recovery = jog around to start line |
| AnaerCap | Culpepper's Ladder | 2x(600@mile,400@800,300@800,200@400-800,100@400-800) w/slow 100 jog; 3min b/w sets |
| AnaerCap | 300-meter intervals | 8x300@800 w/ 200 jog rest |
| AnaerCap | Alberto Salazar Special | 1xmile, 1x1200, 1x800, 1x400 @mile w/ 1/2 distance rest |
| AnaerCap | Bannister's Quarters | 10x400@mile w/2-min rest |
| AnaerCap | Holman's 600s | 4x600@faster than 800 w/ 2:30-3:00 jog (right before peak) |
| AnaerCap | Kenah's key workout | 4x400 @goal 800 w/ 4min jog rest |
| AnaerCap | Masback's Mitochondrial Change of Pace | 6x300@faster than 1500 (2min rest); 4x1100 (800 aerobic, 300 as hard as possbile) |
| AnaerCap | Masback's Ski Area Bounding | 3x(bounding up 600m hill, sprinting up hill); downhill recovery (pre-season) |
| AnaerCap | Pre's 30-40 workout | 3miles of alternating 30/40-sec 200s |
| AnaerCap | Rainey's 300s | 3x300 @ (base:comfortable/season:800pace/peak:fast) recovery:(100jog/100walk/full) |
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