Workout Wednesday Workouts take place by the Duck Pond on the VT campus (Smithfield Road). We meet at the parking lot.   12 minute warmup/ drills/ workout/ 12 min cooldown   Weather can change what workouts we will do.

A group = experienced runners

B group = getting back into shape

C group = beginners  

Nov 30, 2011 – A – group : 12x400 (60 rest) B – group : 8-10x400 (60 sec) C – group : 5x400 (60 sec rest)  

Dec 7th, 2011 – A- group: 4 mile tempo run B – group: 3 mile tempo run C – group: 2 mile tempo run  

Dec. 14th, 2011 – A – group: 4xmile (2 min) B – group: 3xmile (2 min) C – group: 2xmile (2 min)  

Dec. 21st, 2011 A – 4xEasy, Medium, Hard hills (12 total) B – 3xEMH C – 2xEMH  

Dec.  28th, 2011 A – 2 mile tempo (2 min rest)/ 2x1 mile (2 min rest) B – 2 mile tempo (2 min rest) 1x mile C – 2xmile (2 min rest)  

January 4th, 2012 A – group : 12x400 (60 rest) B – group : 8-10x400 (60 sec) C – group : 5x400 (60 sec rest)  

January 11th, 2012 A – 4xEasy, Medium, Hard hills (12 total) B – 3xEMH C – 2xEMH  

January 18th, 2012 A- group: 4 mile tempo run B – group: 3 mile tempo run C – group: 2 mile tempo run  

January 25th, 2012 A – 4 mile tempo (3 min rest)/ 2x1 mile (2 min rest) B – 2 mile tempo (3 min rest) 2x mile C – 3xmile (2 min rest)  

February 1st, 2012 A – group : 12x400 (60 rest) B – group : 8-10x400 (60 sec) C – group : 5x400 (60 sec rest)  

February 8th, 2012 A – group: 4xmile (2 min) B – group: 3xmile (2 min) C – group: 2xmile (2 min)  

February 15th, 2012 A- group: 2x4 mile tempo run B – group: 2x3 mile tempo run C – group: 1x4 mile tempo run  

February 22nd, 2012 A – 4xEasy, Medium, Hard hills (12 total) B – 3xEMH C – 2xEMH  

February 29th, 2012 A – group: 6x800 (2 min) B – group: 5x800 (2 min) C – group: 4x800 (2 min)  

March 7th, 2012 A – 4 mile tempo (3 min rest)/ 2x1 mile (2 min rest) B – 2 mile tempo (3 min rest) 2x mile C – 3xmile (2 min rest)  

March 14th, 2012 A, B – 2x2miles (3 min rest) C – 1x2mile    

March 21st, 2012 A – group : 12x400 (60 rest) B – group : 8-10x400 (60 sec) C – group : 5x400 (60 sec rest)  

March 28th, 2012 A- group: 4 mile tempo run B – group: 3 mile tempo run C – group: 2 mile tempo run  

April 4th, 2012 A – 4xEasy, Medium, Hard hills (12 total) B – 3xEMH C – 2xEMH  

April 11th, 2012 A – 6x Cage (jog to pole) B-4-5 x Cage C – 3x Cage  

April 18th, 2012 A – 4 mile tempo (3 min rest)/ 2x1 mile (2 min rest) B – 2 mile tempo (3 min rest) 2x mile C – 3xmile (2 min rest)  

April 25th, 2012 A – 3x2K (jog to chain fence) B – 2x2K C – 1x2K  

May 2nd, 2012 A – 2x3K (jog to chain link fence) B – 1x3K/ 1x2K (jog to chain link fence) C – 1x3K  

May 9th, 2012 A – group : 12x400 (60 rest) B – group : 8-10x400 (60 sec) C – group : 5x400 (60 sec rest) Run to VT track?  

May 16th, 2012 A – 6x Cage (jog to pole) B-4-5 x Cage C – 3x Cage  

May 23rd, 2012 A – 3x2K (jog to chain fence) B – 2x2K C – 1x2K  

May 30th, 2012 A – 4.6K race effort B – 4.6K race effort C – 4.6K race effort