Indoor and Outdoor Interval Workouts
The AATC offers interval workouts, a great compliment to those day-to-day road miles. Total distance of the hard part of the intervals is typically about 5 km (3 miles), except during October we run 10 km workouts. Workouts are geared toward adults, but anyone high school age and up is welcome to participate. We encourage high school and younger runners to consider the Youth Program managed by the YMCA as their primary training option.
Indoor and outdoor workouts are free for AATC members (membership is only $30/yr).
We look forward to running with you!
Time & Location
Outdoor Workouts
Outdoor workouts started April 1st, 2025
Outdoor workouts start at 6:30 pm, individuals warm-up on their own before 6:30 p.m.
UM Ferry Field, 1150 State Street, off of State Street south of Hoover.
Indoor Workouts
Indoor workouts begin November 4th, 2025.
Doors open at 6:30 pm (please don’t enter before that)
Optional dynamic warmup at 6:45 pm, or warmup on your own
Announcements and interval workout at 7:00 pm
Lincoln Athletic Building (LAB), 7267 Willis Rd, Ypsilanti, MI 48197
Free for AATC members ($30 annual membership), or $20 drop-in fee for non-members
How to Join Us
We are excited to announce that for the second year, indoor workouts will be free to AATC members! Non-members may join a workout for $20 (cash or check made out to AATC).
To become a member, click here.
Questions
For questions contact coach Stani (sbohac…at…umich.edu).
| Date | Outdoor Workout Description (Ferry Field in Ann Arbor except park workouts) | Comments |
| April 1 | 1600m, 2x800m, 4x400m; 400m jog after 1600 and 800s, 200m jog after 400s | Start of long-distance block |
| April 8 | 2400m, 800m, 4x400m; 400m jog after 2400 and 800, 200m jog after 400s | |
| April 15 | 3200m, 4x400m; 400m jog after 3200, 200m jog after 400s | |
| April 22 | 800m tempo, 3200m; 400m jog | |
| April 29 | The Michigan (short): 2x1200m, 2x800m; 800m tempo between intervals on sidewalks | |
| May 6 | Time intervals: 4×4:30 fast, 90s jog | |
| May 13 | 400m, 800m, 1200m, 1200m, 800m, 400m; 200m jog after 400s, 400m jog after 800s and 1200s | |
| May 20 | 20x400m; 2-person relay teams | Start of short-distance block |
| May 27 | 24x300m; 2-person relay teams; partner jogs back 100m as other partner runs 300m | |
| June 3 | 15x200m; 200m jog | |
| June 10 | Dart for Art special workout: 3x1600m; 400m jog | |
| June 17 | Speed workout: 1 mile tempo, dynamic warmup drills, 4x200m; 3 min rest | |
| June 24 | Speed workout: 1 mile tempo, dynamic warmup drills, 300m, 2x200m, 2x100m; 3 min rest | |
| July 1 | Gallup laps: big fast (not east part, 1.33 mi), small slow (0.45 mi) (3X) | Start of park runs
Meet at bridge that crosses Huron in Gallup Park |
| July 8 | Gallup alternating 400m (12X fast) – 1 mile each way | Meet at bridge that crosses Huron in Gallup Park |
| July 15 | Nichols Arboretum prairie intervals: ~1 mile warmup; 16×0.30 mi; 2-person relay teams | Meet at bridge that crosses Huron in Gallup Park |
| July 22 | Nichols Arboretum main hill intervals: ~1 mile warmup; up hard (0.62 mi, 165’ climb), down the same way, 3X | Meet at bridge that crosses Huron in Gallup Park |
| July 29 | Lillie Park: 4×0.74 mile cross country; 400m jog (out and back to center) | Meet in Lillie Park parking lot |
| Aug 5 | Lillie Park: 6×0.46 mi; 0.26 mi jog | Meet in Lillie Park parking lot |
| Aug 12 | 6x800m; 400m jog | Back to Ferry Field
Start of middle-distance block |
| Aug 19 | 4x1200m; 400m jog | |
| Aug 26 | 4x800m, 4x400m; 400m jog after 800s, 200m jog after 400s | |
| Sept 2 | 1200m, 2x800m, 4x400m, 2x200m; 400m jog after 1200 & 800s, 200m jog after 400s & 200s | |
| Sept 9 | Team pursuit intervals; teams of two; alternating run and fast walk; alternate on 1st pass; 30 min | |
| Sept 16 | (1200m, 400m jog, 400m, 200m jog)x3 | |
| Sept 23 | (800m, 400m jog, 200m, 200m jog)x5 | |
| Sept 30 | 16x600m; 2-person relay teams; resting partner jogs 200m | |
| Oct 7 | Michigan (full): 1600m, 1200m, 800m, 400m with 1600m tempo on state between each interval* | Start of 10k workouts |
| Oct 14 | 2x1600m, 2x1200m, 2x800m, 6x400m; 400m jog after 1600s, 1200s, and 800s, 200m jog after 400s | |
| Oct 21 | 12x800m; 400m jog | |
| Oct 28 | 20x400m; 200m jog |
*jog from track to corner of the Ferry Field drive and State St; run south for 800m at tempo to where State St sidewalk crosses railroad tracks; run tempo back to corner of the Ferry Field drive and State St.; jog from corner of the Ferry Field drive and State St to track
| Date | Indoor Workout Description (Lincoln Athletic Building, 7267 Willis Rd, Ypsilanti) | Comments |
| Nov 4 | 3x1500m paceline run; 300m jog | Start of long distance block |
| Nov 11 | 3x600m, 2x900m, 1500m; 300m jog | |
| Nov 18 | 4x1200m; 300m jog | |
| Nov 25 | Thanksgiving relay: 1500m, 1200m, 900m, 600m, 300m; rest while partner runs | |
| Dec 2 | 5x900m in groups of three: A-AB-ABC-BC-C-A…each runner does 900m, then gets 600 rest | |
| Dec 9 | (1200m, 300m jog, 300m, 300m jog)x3 (reverse direction) | |
| Dec 16 | Alternating 300’s (e.g., 60-70s, 65-75s, 70-80s); max 10 | |
| Dec 23 | New Year’s 3k Time Trial: 900m tempo, 300m walk, 3000m Time Trial | |
| Dec 30 | 5x900m; 300m jog | |
| Jan 6 | Start of short distance block | |
| Jan 13 | ||
| Jan 20 | ||
| Jan 27 | ||
| Feb 3 | ||
| Feb 10 | ||
| Feb 17 | ||
| Feb 24 | ||
| March 3 | ||
| March 10 | ||
| March 17 | ||
| March 24 | ||
Additional Information
All costs are subsidized by the Track Club. To join or learn about our membership, visit the Membership page!