Indoor and Outdoor Interval Workouts

New this year: Weekly interval workouts, indoor and outdoor, are free for members!

The AATC offers short and intense interval workouts, led by experienced coaches. Total distance of the hard part of the intervals is typically about 3 miles (5 km), except during October we run a few 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.

We look forward to running with you!

Time & Location

Indoor Workouts

Indoor workouts began November 6, 2024.

Doors open at 6:30pm (please don’t enter before that).

Indoor workouts start at 7:00 pm, individuals warm-up on their own before 7:00 p.m.

Lincoln Athletic Building (LAB), 7267 Willis Rd, Ypsilanti, MI 48197

Outdoor Workouts

Outdoor workouts begin Tuesday April 1, 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

How to Join Us

We are excited to announce that for the first time, indoor workouts will be free for AATC members! Non-members may join a workout for $10 (cash) if they want to try a workout before deciding whether to join the club.

To become a member, click here.

Questions

For questions about park workouts contact coach Mitch (mitchelllenneman…at…gmail.com). For questions about track workouts contact coach Jun (junzhaomichigan…at…gmail.com) or 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

Additional Information

All costs are subsidized by the Track Club. To join or learn about our membership, visit the Membership page!