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TUESDAY NIGHT TRACK 2007 WORKOUTS

April 24, 2007

1600 (400m recovery), 2x800 (2:00), 4x400 cutdowns (90sec)

May 1, 2007

2x400 (60sec), 800 (2min), 1600 (3min), 800 (2min), 2x400 (60sec)

May 8, 2007

1000-900-800-700-600-500-400-300-200-100 (2:00 dropping :10 every interval, down to 1:00)

May 15, 2007

3 x (400-800-400); 1:00 after the 400, 2:00 after the 800, 2:30 in between sets

May 22, 2007

1600, 2x400, 1200, 2x400, 800, 2x400 (3:00, 2:30, 2:00 after the longer reps, 1:30 after the 400s)

May 29, 2007

1200; 800-400; 600-600; 400-400-400; 1000-200 (2:00 between sets, 1:30 between intervals)

June 5, 2007

4x(1000-500); 2:00 after the 1000, 1:30 after the 500

June 12, 2007

2x800 (90sec), 2x600 (75sec), 2x400 (60sec), 2x200, striders (4x100)

June 19, 2007

400-800-1200-1600-1200-800-400; 90sec, 90sec, 2min, 2:30, 2min, 90sec

June 26, 2007

3200, 400, 110, 100, 800, 400, 200, 1600, 400; varying rest (high school invite theme)

July 3, 2007

4 x (800-400-200); 2min after the 800, 90sec after the 400, 2:15 after the 200

July 10, 2007

16x400, 90sec rest

July 17, 2007

2000-1000-2000-1000; 2:30 after the 2000s, 2:00 after the 1000

July 24, 2007

5-15-5-15; two 15 minute tempo sessions on the grass at Meadow Wood Park

July 31, 2007

HILLS, at Robert E. Lee; varying lengths

August 7, 2007

8x1000; 1:00 recovery

August 14, 2007

3 x 2 mile on 14:00, at Meadow Wood Park

August 21, 2007

800-800-1600-800-800-1600-800-800; 90sec after 800s, 2:00 after 1600s

August 28, 2007

Mile (hard), 3200 (half mar pace), Mile (hard); full recovery in between

September 4, 2007

40 minute run down the trail; 6x400 at 10k pace on the track

September 11, 2007