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
| Date | Workout Description | Comment |
| 4/1/2023 | 1600m, 2x800m, 4x400m; 400m jog after 1600m and 800m, 200m jog after 400m | start of long distance block |
| 4/11/2023 | 3x1600m; 400m jog | |
| 4/18/2023 | 4x1200m; 400m jog | |
| 4/25/2023 | The Michigan (short): 1600m, 1200m, 800m, 400m; 800m tempo between intervals on sidewalks | |
| 5/2/2023 | 800m tempo, 3200m | |
| 5/9/2023 | 4x800m, 4x400m | start of medium distance block |
| 5/16/2023 | Team 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 | |
| 6/13/2023 | Prefontaine alternating 200s (40-50s, 45-55s, 50-60s, etc.); 12 max | |
| 6/20/2023 | 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); every runner does 12 laps total | |
| 6/27/2023 | Time interval team pursuits: 5x4min fast, 1 min jog | |
| 7/4/2023 | Gallup alternating 400m (12x fast) – 1 mile each way | start of park runs; Meet at wooden car bridge in Gallup |
| 7/11/2023 | Gallup laps: big fast (not east part, 1.33 mi), small slow (0.45 mi) (3X) | Meet at wooden car bridge in Gallup |
| 7/18/2023 | Nichols prairie intervals: 4x0.66mi, 0.30mi jog | Nichols Arboretum; Meet at end of Nichols Dr |
| 7/25/2023 | Nichols main hill intervals: up hard (0.62 mi, 165’ climb), down the same way, 3X | Nichols Arboretum; Meet at end of Nichols Dr |
| 8/1/2023 | Barton 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 |
| 8/15/2023 | 20x400m; 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 | |
| 8/29/2023 | 4x200m, 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 | |
| 9/19/2023 | Time intervals: 10x90s; 60s jog | |
| 9/26/2023 | 6x800m; 400m jog | |
| 10/3/2023 | Handicap 400’s (3-minute start clock, 10X) | |
| 10/10/2023 | Michigan (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 | |
| 10/31/2023 | Mystery Run! | |
