Year Round Fitness - Part Two - Examples of Key Workouts

Per Coach Joe Rubio, here are some examples of the key runs he recommends for year round fitness.

Longer, Stronger Runs:
1. 60-70 minutes in the hills. Work up-hill at a strong effort, run last few miles back to the barn at a progressively faster pace.
2. Negative split runs. Out 30 min. easy, back at progressively faster pace each mile.


Tempo Runs:
1. 5 mile continuous run w/ 3 miles at tempo effort, then 1 mile 20 seconds slower than tempo, then last mile hard.
2. 2 x 800 at 5K effort, 3-4 miles at tempo, 2 x 800 at 5K all with 400 jog recoveries (also between the 800-tempo-800 sections).
3. 4 mile tempo + 6 x 200 cutdowns starting at 5K effort and making each successive 200 1 second faster than the previous, all w/ 200 jog recoveries.
4. 6-8 miles alternating 1600 @ 10K, 1600 @ 60 seconds slower than 10K.


3-5 min. intervals:
1. 6-8 x 3 min. on/3 min. off
2. 4-5 x 5 min. on/5 min. off
3. 1/2/3/4/5/4/3/2/1 min. on/off
4. 4 x 1600 @ 10k w/ 400 jog
5. 6 x 1K @ 10K w/ 400 jog
6. 6 x 800 @ 5K w/ 400 jog


30-60 sec. intervals:
1. 200-300 m hill reps w/ jog down recoveries
2. 8-10 x 200 @ 1500 effort w/ 200 jog
3. 6-8 x 400 @ 3K w/ 200 jog
4. 3 x 3x300 w/ 100 jog btw each, 5 min btw sets
5. 16 x 200 @ 3K w/ 100 jog btw each or 16 x 30 sec on/off
6. 8-12 x 60 sec on/off @ 3K effort

Have fun!!!