Year-round, the AATC hosts Tuesday night workouts. The workouts are coached interval workouts held on a 200 meter indoor track from November to March and a 400 meter outdoor track from April to October. The only exceptions are December 19 and 26, 2017 (no workouts) and June 19 - July 24, 2018 (when we meet in Gallup Park). See schedule below.
During the winter months, we often also have a group practicing Shot Put.
At the front are talented and dedicated athletes but just as much a part of the workouts are new and long-time participants that run for fun, to stay in shape, to get back into shape, or are training for a personal best in an upcoming race.
The interval workouts are short and intense, which many people enjoy as a nice change from their longer, slower runs during other days of the week. The total distance of hard intervals in a workout is about 5 km (3.1 miles). The workouts are designed to improve your 5k and shorter track races ranging from 400 meters to 2 miles. The workouts will also help runners targeting longer races like 10k, half marathon, or marathon, by improving leg turnover, form, and stamina. And whether you race or not, everyone enjoys the fitness and comaraderie of the workouts.
Since the AATC has rented indoor and outdoor tracks for the exclusive use of the AATC adult workouts during the scheduled times, we ask that you follow the program described at the start of each workout and posted below. This is required for the safety of all participants and to make the organized workout possible.
So if you haven't been to a Tuesday night workout - give it a try. Nobody is too slow or too fast.
Outdoor workouts start April 3th 2018. We will meet on the UM Outdoor Track just off of State Street south of Hoover Avenue. Enter the gate north of Yost Arena and drive about 100 yards. The address is 1150 S. State Street, Ann Arbor, MI 48104.
Note that from June 19 through July 24, we will meet at the wooden bridge in Gallup Park (the one that cars can drive over). See schedule below.
Participants warm up on their own starting at around 6:30 p.m. and the workout starts at 7:00 p.m. Workouts are scheduled for AATC members; non-members are welcome to take a test drive but should join the AATC if they enjoy the workouts and the club.
Scheduled workouts are shown below.
For questions, contact Stani Bohac* email@example.com
The indoor season will begin November 6th 2018. Location is TBD.
The track opens at 7:00 p.m. and participants warm up on their own. The workout starts at 7:30 p.m.
Note that there will be no workouts on December 25th and January 1st.
*Stani Bohac has been a runner since high school. He runs for fun, competition, adventure and sometimes to put life back into perspective. He has been an AATC member since 2005 and coaching since 2007. He enjoys a variety of running disciplines including track workouts and trail running. He is also enjoys mountain biking.
2018 Outdoor Workout Schedule
|4/3/18||10x400m; 200m jog|
|4/10/18||6x800m; 400m jog|
|4/17/18||3x800m tempo, 400m jog, 1600m acceleration run (run each 400m 5s faster; last 400 at interval pace)|
|4/24/18||3x1600m; 400m jog|
|5/1/18||The Michigan (short): 1600m, 1200m, 800m, 400m; 800m tempo between intervals at half marathon pace on sidewalks|
|5/8/18||(800m, 400m tempo, 400m; 400m jog)x4|
|5/15/18||(200m, 400m, 600m; 200m jog)x4|
|5/22/18||12x300m; 100m rest|
|5/29/18||20x400m; 2-person relay teams|
|6/5/18||6x800m; 400m rest|
|6/12/18||AATC Summer Mile|
|6/19/18||Gallup alternating 400m (12x fast) – 1 mile each way||meet at wooden bridge in Gallup Park|
|6/26/18||Gallup 4x1200m, 400m jog||meet at wooden bridge in Gallup Park|
|7/3/18||Nichols Arboretum prairie intervals: 4 x 0.66 mile; 0.30 mile jog||meet at wooden bridge in Gallup Park|
|7/10/18||Nichols Arboretum prairie intervals: 16 x 0.30 mile; 2-person relay teams||meet at wooden bridge in Gallup Park|
|7/17/18||Hills in Nichols Arboretum: up hard (wide 0.6 mi, 167’ climb), down slow (narrow 0.7 mi) (3X)||meet at wooden bridge in Gallup Park|
|7/24/18||Hills in Nichols Arboretum: up hard (wide 0.3 mi), down slow (6X)||meet at wooden bridge in Gallup Park|
|7/31/18||5x1000m; 400m jog|
|8/7/18||Paceline run: 4x1200m; 400m jog|
|8/14/18||Handicap 400’s (3-minute start clock, 10x)|
|8/21/18||5x800m; 800m between intervals at half marathon pace on sidewalks|
|8/28/18||15x200m; 200m jog|
|9/4/18||(800m, 400m jog, then wait for partner)x6|
|9/11/18||1600m (400m jog), 2x800m (400m jog), 4x400m (200m jog)|
|9/18/18||2x800m, 2x600m, 5x400m; 400m jog after 800 and 600, 200m jog after 400|
|9/25/18||Time intervals: 30s/30s, 1/1, 2/2, 3/3, 4/4, 3/3, 2/2, 1/1, 30s/30s|
|10/2/18||4x200m, 2x400m, 800m, 2x400m, 4x200m; 400m jog after 800, 200m jog after others|
|10/9/18||800m, 1200m, 1600m, 1200m, 800m; 400m jog|
|10/16/18||1200m, 800m, 400m, 400m, 800m, 1200m; 400m jog after 1200 and 800, 200m jog after 400|
|10/23/18||(800m tempo, 400m at mile pace, 200m all out)x3|
|10/30/18||Time intervals: 5x400min fast, 1 min jog|
2018-2019 Indoor Workout Schedule