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). 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
Outdoor Workouts:
Outdoor workouts start March 31st, 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.
Indoor Workouts:
Indoor workouts begin November 3th, 2026.
Doors open at 6:30 pm (please don’t enter before that)
Announcements and dynamic warmup at 6:45 pm, then 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
How to Join Us
We are excited to announce that indoor workouts are free to AATC members! Non-members may try a workout for free before deciding whether to join the club.
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 as noted) | Comments |
| March 31 | 1600m, 4x800m; 400m jog | Start of middle-distance block |
| April 7 | Paceline run: 2x800m, 1200m, 1600m; 400m jog | |
| April 14 | The Michigan (short): 2x1200m, 2x800m; 800m tempo between intervals on sidewalks | |
| April 21 | Relay: 4x1200m in groups of 3 (A-AB-ABC-BC-C)x4, each runner does 1200m, then gets 800m rest | |
| April 28 | Time Trial: 1200m tempo, 400m jog, 1600m time trial | |
| May 5 | 6x800m; 400m jog | |
| May 12 | 2x400m, 2x800m, 2x1200m; 200m jog after 400s, 400m jog after 800s and 1200s | |
| May 19 | 1200m, 2x800m, 4x400m, 4x200m; 400m jog after 1200 and 800s, 200m jog after 400s and 200s | |
| May 26 | (6x300m, 100m walk, 600m, 600m walk)x2 | Start of short-distance block |
| June 2 | 800m, 600m, 400m, 200m, 200m, 400m, 600m, 800m; 80s rest | |
| June 9 | Relay: 24x300m; 2-person teams; partner jogs back 100m as other partner runs 300m | |
| June 16 | 10x400m; 200m jog | |
| June 23 | Time Trial: 2x800m tempo; 800m time trial; 400m jog | |
| June 30 | 2x800m, 4x400m, 4x200m; 400m jog after 800s, 200m jog after 400s and 200s | |
| July 7 | Relay: 2-person teams, 5x(400m+600m)+5x(600m+400m) | |
| July 14 | 15x200m; 200m jog | |
| July 21 | Barton Nature Area bridge-to-bridge intervals: 6x800m, 3 min jog | Start of park run block
Meet at Barton Pond parking lot off of W Huron River Drive |
| July 28 | Gallup alternating 60’s: 18x(60s fast, 60s tempo) for total workout of 36 min | Meet at 1-lane car bridge that crosses Huron River in Gallup Park |
| Aug 4 | Nichols prairie intervals: 4×0.66mi, 0.30mi jog | Meet at Nichols Arboretum at the end of Nichols Dr |
| Aug 11 | Nichols hilly loop: 8×0.33mi, 0.30mi jog | Meet at Nichols Arboretum at the end of Nichols Dr |
| Aug 18 | Buhr cross country loop: 0.67 mi run, 0.33 mi jog small loop | Meet in Buhr Park parking lot |
| Aug 25 | Gravel 800’s: 6x800m, 3 min jog | Meet in Buhr Park parking lot |
| Sept 1 | Dexter B2B toward Hudson Mills: 6x4min, 2 min jog (36 min total workout)
Social at Erratic Ale and Company with pizza |
Meet at Dexter Mill Creek Park at Grand and Broad in Dexter |
| Sept 8 | 2x1600m, 2x800m, 4x400m; 400m jog after 1600s and 800s, 200m jog after 400s | Back to Ferry Field
Start of long-distance block (~4 mi fast) |
| Sept 15 | 6x1000m; 400m jog | |
| Sept 22 | Time Trial: 1200m tempo, 400m jog, 3200m time trial | |
| Sept 29 | 2000m, 1600m, 1200m, 800m, 400m; 400m jog | |
| Oct 6 | The Michigan (the real one): 1600, 1200, 800m, 400m; big loop tempo* | |
| Oct 13 | Relay: 2-person teams, 5x(400m+800m) + 5x(800m+400m) | |
| Oct 20 | 4x400m, 2x1600m, 4x400m; 200m jog after 400s, 400m jog after 1600s | |
| Oct 27 | Mystery Run |
*Jog from SW track to corner of the Ferry Field across parking lot to fence along tracks. Run tempo south along fence along tracks, go west over tracks to Kipke Dr, go north along Kipke, go north along Greene, go east along E Hoover Ave, go SE through parking lot to SW corner of Ferry Field.
| Date | Indoor Workout Description (Lincoln Athletic Building, 7267 Willis Rd, Ypsilanti) | Comments |
| Nov 3 | ||
| Nov 10 | ||
| Nov 17 | ||
| Nov 24 | ||
| Dec 1 | ||
| Dec 8 | ||
| Dec 15 | ||
| Dec 22 | ||
| Dec 29 | ||
| Jan 5 | ||
| Jan 12 | ||
| Jan 19 | ||
| Jan 26 | ||
| Feb 2 | ||
| Feb 9 | ||
| Feb 16 | ||
| Feb 23 | ||
| March 2 | ||
| March 9 | ||
| March 16 | ||
| March 23 | ||
| March 30 |
Additional Information
All costs are subsidized by the Track Club. To join or learn about our membership, visit the Membership page!