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. High school and younger runners must have a guardian check them in and sign a waiver before the workout.
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 3th, 2026.
Doors open at 6:30 pm (please don’t enter before that)
Announcements and dynamic warmup at 6:50 pm, then join either the distance group or the sprint group
Lincoln Athletic Building (LAB), 7267 Willis Rd, Ypsilanti, MI 48197
Free for AATC members ($30 annual membership), non-members may try a workout for free, then $20 drop-in fee
Outdoor Workouts:
Outdoor workouts start April 6th, 2027
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 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 | Indoor Workout Description (Lincoln Athletic Building, 7267 Willis Rd, Ypsilanti) | Comments |
| Nov 3 | 1500m, 2x900m, 3x600m; 300m jog | Start of long-distance block |
| Nov 10 | Prefontaine inspired alternating 300’s (e.g., 65-80s, 70-85s, 75-90s); max 10 | Kimberly Berkovich talk on injury prevention |
| Nov 17 | AB run: (A-A-AB-B-B-AB)x4 | Kimberly Berkovich talk on injury recovery |
| Nov 24 | ABC run: (A-AB-ABC-BC-C)x5 | |
| Dec 1 | 4x1200m paceline; 300m jog | |
| Dec 8 | 4x900m, 2x600m; 300m jog | |
| Dec 15 | 3x1200m, 2x600m; 300m jog | |
| Dec 22 | 2x1500m, 3x600m; 300m jog | |
| Dec 29 | New Year’s 1500m Time Trial: 900m tempo, 300m walk, 1500m Time Trial | Time Trial |
| Jan 5 | (1200m, 300m jog, 300m, 300m jog)x3 | |
| Jan 12 | 10x900m; teams of 2, one partner runs while other partner waits | |
| Jan 19 | Start of short-distance block | |
| Jan 26 | ||
| Feb 2 | ||
| Feb 9 | ||
| Feb 16 | ||
| Feb 23 | ||
| March 2 | ||
| March 9 | ||
| March 16 | ||
| March 23 | ||
| March 30 |
| Date | Outdoor Workout Description (Ferry Field in Ann Arbor except park workouts as noted) | Comments |
| April 6 | ||
| April 13 | ||
| April 20 | ||
| April 27 | ||
| May 4 | ||
| May 11 | ||
| May 18 | ||
| May 25 | ||
| June 1 | ||
| June 8 | ||
| June 15 | ||
| June 22 | ||
| June 29 | ||
| July 6 | ||
| July 13 | ||
| July 20 | ||
| July 27 | ||
| Aug 3 | ||
| Aug 10 | ||
| Aug 17 | ||
| Aug 24 | ||
| Aug 31 | ||
| Sept 7 | ||
| Sept 14 | ||
| Sept 21 | ||
| Sept 28 | ||
| Oct 5 | ||
| Oct 12 | ||
| Oct 19 | ||
| Oct 26 | ||
*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.
Additional Information
All costs are subsidized by the Track Club. To join or learn about our membership, visit the Membership page!