Interval Workouts
Indoor Season
Beginning November 1st, 2022, the AATC Tuesday night interval workouts will move indoors to the EMU Indoor Track in Bowen Field House on EMU's campus. From Washtenaw Ave go north on Oakwood St, turn right on Structure Dr, and park in the surface lot (hourly payment required). Additional pay parking is available further north off of Oakwood St or further south near Oakwood and Washtenaw Ave.
The track opens at 7:00 p.m. for participants to warm up on their own. The workout starts at 7:30 pm.
The AATC will have use of the track until 9:30 p.m. The cost per session is $10 (for members and non-members), or $105 (only for members) for the indoor season from November 1 to March 28. The drop-in fee and season passes are purchased at the door.
Note there are no workouts on December 20th and 27th
The 5k style interval workouts are short and intense with the total distance of hard intervals being about 3 miles.
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).
Scheduled workouts are shown below. For questions, contact Stani Bohac, sbohac@umich.edu
We look forward to running with you!
2022 Indoor Workout Schedule
| Date | Workout Description | Comment |
| 11/1/2022 | Teams of two; each runner does 9 x 400m while partner rests, then MYSTERY event with prizes | short distance variety block |
| 11/8/2022 | Teams of two; 5x(400m+600m) + 5x(600m+400m) | |
| 11/15/2022 | 6x800m, 400m jog | |
| 11/22/2022 | 1200m, 2x800m, 2x600m; 400m jog (reverse) | |
| 11/29/2022 | Team pursuit intervals; teams of two; alternating run & walk; alternate on 1st pass; 30 min | |
| 12/6/2022 | Team pursuit intervals; teams of two; alternating run & walk; alternate on 2nd pass; 30 min | |
| 12/13/2022 | 5 x 5-6 min; 2 min rest; prizes | |
| 12/20/2022 | No workout | |
| 12/27/2022 | No workout | |
| 1/3/2022 | 3x1600m; 400m jog | repeats block |
| 1/10/2022 | 2x1200m, 4x600m; 400m jog | |
| 1/17/2022 | 6x800; 400m jog (reverse) | |
| 1/24/2022 | 10x400m; 200m jog | |
| 1/31/2022 | 5x400m (200m jog), 10x200m (100m jog) | |
| 2/7/2022 | 1600m (400m jog), 2x800m (400m jog), 4x400m (200m jog) | ladders block |
| 2/14/2022 | 2x800m (400m jog), 2x600m (400m jog), 5x400m (200m jog) (reverse) | |
| 2/21/2022 | 2x400m, 800m, 1600m, 800m, 2x400m; 200m jog after 400’s, 400m jog after 800’s | |
| 2/28/2022 | 800m tempo, 400m, 800m, 1200m, 1600m; 200m jog after 400, 400m jog after others | |
| 3/7/2022 | Prefontaine alternating 200s, 10s delta (40-50, 45-55, 50-60, etc.) | variety block |
| 3/14/2022 | 5x1000m; 400m jog paceline run (reverse) | |
| 3/21/2022 | 3x800 tempo, 1600m acceleration; 400m jog | |
| 3/28/2022 | 20x400m; 2-person relay teams | |
