Interval Workouts
Interval workouts are being held at Ferry Field (UM Outdoor Track) just off of State Street south of Hoover Avenue. The address is 1150 S. State Street, Ann Arbor. The 5k style interval workouts are short and intense with the total distance of hard intervals being about 3 miles.
Participants warm up on their own before 6:30 pm. Announcements begin at 6:30 pm and then we start the workout.
Workouts are for AATC members but non-members are welcome to take a test drive. We require non-AATC members fill out this check-in form prior to participating in workouts. You do not need to complete the form if you are an AATC member. If you are not sure if you are a member or would like to check your membership status, visit our RunSignUp page).
We are taking the following precautions to reduce the chance of transmitting COVID.
- Workouts are limited to 50 people.
- We encourage runners to social distance during announcements and not run in each other’s slipstreams.
- We are not providing refreshments.
- Please do not attend the workout if you have COVID symptoms (fever, cough, sore throat, chills, headache, body aches, loss of taste or smell).
2021 Outdoor Workout Schedule
| Date | Workout Description | Comment |
| 3/16/21 | 2000m, 1600m, 1200m, 800m, 400m; 400m jog | start long distance block |
| 3/23/21 | 3x1600m; 400m jog | |
| 3/30/21 | 1600m (400m jog), 2x800m (400m jog), 4x400m (200m jog) | |
| 4/6/21 | 1200m, 800m, 400m, 400m, 800m, 1200m; 400m jog after 1200’s and 800’s, 200m jog after 400’s | |
| 4/13/21 | The MIchigan (short):1600m, 1200m, 800m, 400m; 700m tempo between intervals on sidewalks | |
| 4/20/21 | (1200m, 400m jog, 400m, 400m jog)x3 | |
| 4/27/21 | 4x400m (200m jog), 2x800m (400m jog), 1600m (400m jog) | |
| 5/4/21 | 2x800m, 4x400m, 2x800m (400m jog after 800’s, 200m jog after 400’s) | start medium distance block |
| 5/11/21 | 4x1200m; 400m jog | |
| 5/18/21 | Prefontaine alternating 200s (40-50s, 45-55s, 50-60s, etc.); 12 max | |
| 5/25/21 | 2x400m, 2x800m, 2x400m, 2x800m; 200m jog after 400’s, 400m jog after 800’s | |
| 6/1/21 | 6x800m; 400m jog | |
| 6/8/21 | 800on/400off; teams of 3; 1 and 2 run 400m, then 2 and 3 run 400m, then 3 and 1 run 400m, etc.; runner 1 does (400, 5x800, 400), runners 2 & 3 do (6x800m) | |
| 6/15/21 | Time intervals: 5x4min fast, 1 min jog | |
| 6/22/21 | Paceline run: 5x1000m; 400m jog | |
| 6/29/21 | (400m fast, 400m tempo)x4, 400m walk, (400m fast, 400m tempo)x4; tempo laps run 20s slower than fast laps | |
| 7/6/21 | Mile time trial | |
| 7/13/21 | Gravel 800s: 6x800m, 3min jog | Start of park run block. Meet at tennis courts in Burr Park off of Packard. |
| 7/20/21 | Views of Barton Pond: 5x0.67mi, 3min jog | Meet in Barton Pond parking lot off of W Huron River Dr |
| 7/27/21 | Nichols prairie intervals: 4x0.66mi, 0.30mi jog | Meet at the parking lot at the bottom of Nichols Dr by the UM Hospital |
| 8/3/21 | Nichols 400m hills: Main valley climb (~400m), down on main path (~400m), 8X | Meet at the parking lot at the bottom of Nichols Dr by the UM Hospital |
| 8/10/21 | 12 x 400m; with a teammate | Begin meeting at Ferry Field again |
| 8/17/21 | 3 x 1 Mile; 400m jog | |
| 8/24/21 | 3 x (800m, 400m, 200m) 400m jog after 800m/400m, 200m jog after 200m | |
| 8/31/21 | 8 x 600; teammate jogs 200m for rest | |
| 9/7/21 | 2000m, 1600m, 1200m, 800m, 400m; 400m jog | |
| 9/14/21 | 1 Mile, 2 x 800m, 3 x 600m, 100m; 400m rest except only 100m rest after final 600m | |
| 9/21/21 | 40 min run while chasing a teammate (while they’re walking for rest) | Come to Dominick's afterward (rain or shine) for a pizza party! FREE for members, $5 for nonmembers |
| 9/28/21 | 5 x 1000m; 400m jog | |
| 10/5/21 | 5 x (800m, 200m) 400m jog after 800m, 200m | |
| 10/12/21 | 10 x 400m; 200m jog | |
| 10/19/21 | 2 x 800m, 1 Mile, 2 x 800m; 400m jog | |
| 10/26/21 | Mystery Run! | |
| 11/2/21 | Michigan (full): (1600, 1200, 800, 400); 1600m tempo on State St | |
| 11/9/21 | 6x1600m, 400m rest | |
| 11/16/21 | 12x800m, 400m rest | |
| 11/23/21 | 20x400m, 200m rest | |
| 11/30/21 | 2x1600m, 4x800m, 8x400m; 400m rest after 1600 and 800, 200m rest after 400m | |
| 12/7/21 | (2x800m, 4x400m)x3 | |
| 12/14/21 | Michigan (short with more intervals): (800, 1200, 1600, 1200, 800); 800m tempo around buildings | |
