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. During the indoor season, in cooperation with the Dearborn Track Club, we also have a sprint group. 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
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, join the distance or sprint group
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
Outdoor Workouts:
Outdoor workouts start April 7th, 2026
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.
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 | 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 | Thanksgiving Relay |
| 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 | 2x900m, 1500m, 2x900m; 300m jog | |
| Dec 23 | Alternating 300’s (e.g., 65-80s, 70-85s, 75-90s); max 10 | |
| Dec 30 | New Year’s 3k Time Trial: 900m tempo, 300m walk, 3000m Time Trial | New Year’s 3k Time Trial |
| Jan 6 | 3x1600m; 500m jog | |
| Jan 13 | 5x1000m; 500m jog | |
| Jan 20 | 6x800m; 400m jog | Start of short distance block |
| Jan 27 | 10x400m; 200m jog | |
| Feb 3 | Super Bowl Relay: 2x900m, 2x600m, 5x300m; rest while partner runs; flip coin to determine run direction | Super Bowl Relay |
| Feb 10 | Mini Meet: Mile, 800m, 200m, 60m, Medley Relay (600-300-300-600), Standing Broad Jump | Mini Meet |
| Feb 17 | 12x300m; 200m jog | |
| Feb 24 | 8x(300m, 300m jog, 200m, 100m jog) | |
| March 3 | 15x200m; 100m walk | |
| March 10 | 6x(600m, 300m jog, 200m, 100m jog) | |
| March 17 | St. Patrick’s Day Prize Run and Non-Alcoholic Craft Cocktails: 5 x 4-6 min run; 2 min jog; prizes | St. Patrick’s Day Prize Run |
| March 24 | 8x600m; 300m jog |
| Date | Outdoor Workout Description (Ferry Field in Ann Arbor except park workouts) | Comments |
| April 7 | ||
| April 14 | ||
| April 21 | ||
| April 28 | ||
| May 5 | ||
| May 12 | ||
| May 19 | ||
| May 26 | ||
| June 2 | ||
| June 9 | ||
| June 16 | ||
| June 23 | ||
| June 30 | ||
| July 7 | ||
| July 14 | ||
| July 21 | ||
| July 28 | ||
| Aug 4 | ||
| Aug 11 | ||
| Aug 18 | ||
| Aug 25 | ||
| Sept 1 | ||
| Sept 8 | ||
| Sept 15 | ||
| Sept 22 | ||
| Sept 29 | ||
| Oct 6 | ||
| Oct 13 | ||
| Oct 20 | ||
| Oct 27 |
Additional Information
All costs are subsidized by the Track Club. To join or learn about our membership, visit the Membership page!