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, contact coach Jun (junzhaomichigan…at…gmail.com) or coach Stani (sbohac…at…umich.edu).
| Date | Indoor Workout Description (LAB in Ypsilanti) | Comments |
| Nov 6 | 1500m, 2x900m, 3x600m; 300m jog (ladders) | Start of long distance interval block |
| Nov 13 | 10x900m; teams of 2, one partner runs while the other waits (partners) | |
| Nov 20 | 3x1500m; 300m jog (repeats) | |
| Nov 27 | 1200m, 2x800m, 2x600m, 2x400m; 400m jog (ladders)
Special outdoor workout at Ferry Field with cider and pumpkin pie! |
Start of middle distance interval block; Outdoors at Ferry Field |
| Dec 4 | 16x600m; teams of 2, one partner runs while the other waits (partners) (reverse) | |
| Dec 11 | 4x1200m; 300m jog (repeats) | |
| Dec 18 | Alternating 300’s (e.g., 60-70s, 65-75s, 70-80s); max 10 (alternating hard-tempo) | |
| Dec 25 | No workout | |
| Jan 1 | No workout | |
| Jan 8 | 5x900m; 300m jog (repeats) | |
| Jan 15 | 2x900m, 2x600m, 5x300m; 300m jog (ladders) | Start of short distance interval block |
| Jan 22 | 10x300m/600m + 10x600m/300m; teams of 2 (partners) | |
| Jan 29 | 8x600m; 300m jog (repeats) | |
| Feb 5 | Team pursuit intervals with teams of two; alternating run and walk; alternate on 2nd pass; 30 min (partners) (reverse) | |
| Feb 12 | (300m, 300m, 600m)x4; 300m jog (ladder workout), followed by 4x300m Rose Relay
Bring a date for free (optional)! Non-alcoholic craft cocktails and pizza after workout |
Rose Relay! |
| Feb 19 | AATC Mini Meet: 1600m, 200m, 800m, 60m, 4x300m Relay; no regular workout or free running; register with RunSignUp | Mini Meet |
| Feb 26 | Paceline run: 4x1200m, 300m jog (partners) | Start of Potpourri interval block |
| March 5 | 4x900m (300m jog), 4x300m (150m jog) (ladders) | |
| March 12 | 900m tempo, 1500m time trial, 900m jog (tempo-time trial-jog) (time trial) | |
| March 19 | Part 1: Shamrock Chase Team Pursuit Interval. Teams of three; all three jog 1 lap slow in outside lane, then one runner moves to lane one and runs fast while the other two continue to jog slow in outside lane, when fast runner catches the two, pass baton to one of them, continue for 35 min (partners)
E.g., runner A might do 600m fast at 6 min pace, then 2x300m slow at 12 min pace
Part 2: Lucky Hat Relay; 4x300m |
St. Patrick’s Day workout
Snacks and drinks after the workout |
| March 26 | Square peg into round hole workout: 10x400m, 200m jog (repeats) |
| 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 | 8x600m paceline; 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: 16×0.30 mi; 2-person relay teams | Meet at end of Nichols Dr |
| July 22 | Nichols Arboretum main hill intervals: up hard (0.62 mi, 165’ climb), down the same way, 3X | Meet at end of Nichols Dr |
| 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 | 16x600m; 2-person relay teams; resting partner jogs 200m | |
| Sept 23 | (1200m, 400m jog, 400m, 200m jog)x3 | |
| Sept 30 | (800m, 400m jog, 200m, 200m jog)x5 | |
| 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!