The Waterloo Track and Field Club
Example Workouts

RBR: Recovery Between Reps
RBS: Recovery Between Sets (in Minutes)

A452x200, 1002 minutes
B354x20030 seconds
C362x250, 1502 1/2 minutes
D362x200, 30060 seconds
E383x30075 seconds
F38300, 10060 seconds
G1N/A3x5007 minutesEach one gradually faster
H1N/A2x500Full Recovery
I1N/A5x2506 minutes
J1N/A4x2006 minutesSteep uphill run, jog down
L1N/A10x10030 seconds
M1N/A3x4006 minutes
N1N/A6x1506 minutes

To clarify this table, let's examine Workout A at the top of the table.
This workout entails running 200 meters, waiting 2 minutes, running 200 meters, waiting 2 minutes, running 100 meters and then waiting 5 minutes. You have just finished 1 set. Three more sets and you'll complete this workout.

Consistency is critical in workouts. Don't run intervals at substantially different paces. If you increase or slow down two seconds or more at the same distance, then you're confusing your body. You're not learning to pace properly.

Once you do a workout, do it again in a few weeks, attempting to improve your time. For example, let's look at Workout E (3 sets of 3x300). If you average 51 seconds for all 9 of these intervals, try the workout again in a few weeks, and try to average 50.5 seconds.

Some of these recovery periods are difficult. If you're sticking with the proposed recovery, but find that you're slowing down substantially, it means you are running the earlier intervals too fast.

As with all workouts, you can alter the intensity, recovery periods, distances and the number of intervals. Record your workouts accurately so you can compare fairly when you repeat the workout. Be cognizant of ALL your workouts, and do not underestimate the importance of rest and nutrition.