Interval Workouts
Indoor Season
Beginning November 7th, 2023, AATC Tuesday night interval workouts are indoors on the newly resurfaced 200-meter competition track at Bowen Field House on the campus of Eastern Michigan University in Ypsilanti. From Washtenaw Ave go north on Oakwood St, turn right on Structure Dr, and park in the surface lot ($2/hr). Additional pay parking is available further north off of Oakwood St or further south near Oakwood and Washtenaw.
The indoor season runs from November 7th through March 26th. There are no workouts on December 19th and 26th and January 2nd. Door open at 7:00 pm for participants to warm up on their own. The workout starts at 7:30 pm and the AATC has use of the track until 9:00 pm. No spikes larger than 1/8" pyramid spikes allowed.
An indoor season pass (for members only) for all 18 workouts costs $105 if purchased by November 22nd, or $125 after that. Alternatively, members and non-members can pay a drop-in fee of $10/week, although the club asks that if you plan to attend more than three workouts you join the club ($30 annual fee + $2.50 processing fee, https://runsignup.com/Club/MI/AnnArbor/AnnArborTrackClub). Drop-in participants are required to sign a waiver at every workout they attend. Season passes and drop-in fees are purchased at the door with cash or check.
Workouts are for adults 18 years and older. High school age attendees may participate if accompanied by a parent or guardian. We encourage high school runners to consider the Youth Program managed by the YMCA as their primary training option, https://www.annarborymca.org/track/
The 5k style workouts are short and intense with the total distance of hard intervals being about 3 miles. Scheduled 5k workouts are shown below. This year we also have small sprints and jumps groups. For questions, contact coach Stani Bohac, sbohac@umich.edu
We look forward to running with you!
2023 Indoor Workout Schedule
| Date | Workout Description | Comment |
| 11/7/2023 | 800m tempo, 400m, 800m, 1200m, 1600m; 200m jog after 400, 400m jog after others | Start of long distance block |
| 11/14/2023 | 3x1600m, 400m jog | Set 1/4 |
| 11/21/2023 | (1400m, 200m jog, 200m, 200m jog)x3 | Set 2/4 |
| 11/28/2023 | (1200m, 200m jog, 400m, 200m jog)x3 | Set 3/4 |
| 12/5/2023 | 6x800m, 200m jog | Set 4/4 |
| 12/12/2023 | 1600m (400m jog), 2x800m (400m jog), 4x400m (200m jog) (reverse) | |
| 12/19/2023 | No workout | |
| 12/29/2023 | No workout | |
| 1/2/2024 | No workout | |
| 1/9/2024 | Team pursuit intervals with teams of two; alternating run and walk; alternate on 2nd pass; 30 min | Start of short distance block |
| 1/16/2024 | 5x400m (200m jog), 10x200m (100m jog) | |
| 1/23/2024 | 20x400m; 2-person relay teams | |
| 1/30/2024 | 24x300m; 2-person relay teams | |
| 2/6/2024 | 4x200m, 2x400m, 800m, 2x400m, 4x200m; 400 jog after 800, 200 jog after others (reverse) | |
| 2/13/2024 | 2x800m (400m jog), 2x600m (400m jog), 4x400m (200m jog), 4x400m Rose Relay | Valentine's workout, Rose Relay |
| 2/20/2024 | 6x800m, 400m jog | Set 1/3 |
| 2/27/2024 | (600m, 200m jog, 200m, 200m jog)x6 | Set 2/3 |
| 3/5/2024 | 12x400m, 200m jog | Set 3/3 |
| 3/12/2024 | Prefontaine alternating 200s, 10s delta (40-50, 45-55, 50-60, etc.), 12 max | |
| 3/19/2024 | Paceline run: 5x1000m, 400m jog (reverse) | |
| 3/26/2024 | (200m, 200m, 800m)x4; 200m jog after 200s, 400m jog after 800 | |
