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Interval Workouts

Outdoor Season

Starting April 4th, 2023, the AATC will host Tuesday night interval workouts at the University of Michigan Ferry Field off of State Street south of Hoover Ave (1150 S. State St.). Workouts are for adults (high school age and up). Participants warm up on their own before 6:30 pm, announcements begin at 6:30 pm, then we get started.

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. If you are not sure if you are a member or would like to check your membership status, visit our RunSignUp page).

The 5k style interval workouts are short and intense with the total distance of hard intervals being about 3 miles.

Scheduled workouts are shown below. For questions, contact Stani Bohac, sbohac..at..umich.edu

We look forward to running with you!

2023 Indoor Workout Schedule

 

DateWorkout DescriptionComment
4/1/20231600m, 2x800m, 4x400m; 400m jog after 1600m and 800m, 200m jog after 400m start of long distance block
4/11/20233x1600m; 400m jog 
4/18/20234x1200m; 400m jog 
4/25/2023The Michigan (short): 1600m, 1200m, 800m, 400m; 800m tempo between intervals on sidewalks 
 5/2/2023800m tempo, 3200m 
 5/9/20234x800m, 4x400m start of medium distance block
 5/16/2023Team pursuit intervals; teams of two; alternating run & fast walk; alternate on 1st pass; 30 min 
5/23/2023 1200m, 2x800m, 3x600m; 400m jog 
5/30/2023 1200m, 800m, 400m, 400m, 800m, 1200m; 400m jog after 1200 and 800, 200m jog after 400 
 6/6/2023(1200m, 400m jog, 400m, 200m jog)x3 
 6/13/2023Prefontaine alternating 200s (40-50s, 45-55s, 50-60s, etc.); 12 max 
 6/20/2023800on / 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); every runner does 12 laps total 
 6/27/2023Time interval team pursuits: 5x4min fast, 1 min jog 
 7/4/2023Gallup alternating 400m (12x fast) – 1 mile each way start of park runs; Meet at wooden car bridge in Gallup
 7/11/2023Gallup laps: big fast (not east part, 1.33 mi), small slow (0.45 mi) (3X) Meet at wooden car bridge in Gallup
 7/18/2023Nichols prairie intervals: 4x0.66mi, 0.30mi jog Nichols Arboretum; Meet at end of Nichols Dr
 7/25/2023Nichols main hill intervals: up hard (0.62 mi, 165’ climb), down the same way, 3X Nichols Arboretum; Meet at end of Nichols Dr
 8/1/2023Barton Bridge-to-Bridge intervals: 6x800m, 3 min jog Meet in Barton Pond parking lot off of W Huron River Drive
8/8/2023 Views of Barton Pond: 5x0.67mi, 3 min jog Meet in Barton Pond parking lot off of W Huron River Drive
 8/15/202320x400m; 2-person relay teams back to Ferry Field; start of short distance block
8/22/2023 24x300m; 2-person relay teams; partner walks/jogs back 100m as partner runs 300m 
 8/29/20234x200m, 2x400m, 800m, 2x400m, 4x200m; 400m jog after 800, 200m jog after others 
 9/5/2023(200m, 200m, 800m)x4; 200m jog after 200, 400m jog after 800 
9/12/2023 8x600m; 400m jog 
 9/19/2023Time intervals: 10x90s; 60s jog 
 9/26/20236x800m; 400m jog 
 10/3/2023Handicap 400’s (3-minute start clock, 10X) 
 10/10/2023Michigan (full): (1600, 1200, 800, 400); 1600m tempo on State start of 10k workouts
10/17/2023 20x400m; 400m rest 
10/24/2023 12x800m; 400m rest 
 10/31/2023Mystery Run! 
   
   
   
   
   
   
   
   
   
   

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