Workout exemples

Workout exemples :
Track workouts
Power and acceleration
3-4x 3x 30m accelerations from the crouch position @95-100% with a recovery of 3 ′/6’
3-4x 3x 30-50m block starts @ 95-100% 3′/6’
3-4x 3x 30-50m sled pulls @ 95-100% 3’/6’
3-4x 3x 30-50m sprints with parachute or bungee @ 95-100% 3′/6’
Maximum Velocity
3×3 Fly 30’s @ 95-100% 3′/6′ (30m accel. zone with 30m fly zone) 3×3 Ins and Outs @95-100%
3′/6’
Different variations of Ins and Outs:
-30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
3-4x 3x 30-50m assisted sprints with a bungee @ 95-100% 3’/6’
Anaerobic capacity
200m
100-200-100-200-100-200-100-200-100m @ 80-89% with a recovery of 2-3 ′
1-2 sets of 100-200-300-200-100m @ 80-89% with rest and recovery at 2-3’/5 ′
100-200-300-400-500-400-300-200-100m @ 80-87% 3-6 ′
6-10x 200m @ 80% with a recovery of 3’
400m
100-200-100-200-100-200-100-200-100m @ 80-89% with a recovery of 2-3 ′
1-2 sets of 100-200-300-200-100m @ 80-89% with rest and recovery at 2-3 ′/5 ′
100-200-300-400-500-400-300-200-100m @ 80-87% 3-6 ′
4-7x 45 second runs @ 80-85% effort with a recovery of 3-5′
800m
4-8x 45 second runs @ 80-85% effort with a recovery of 3-5′
6-12x 200m @ 80% with a recovery of 3’
8-15x Long Hill sprint (80-120m) @ 80-85% effort with walk downhill recovery.
Speed endurance
200m:
4-7x 80m @ 95-100% with a recovery of 6-8′
80-100-120-100-80m @ 95-100% with a recovery of 6-8′ recovery
100-120-150-120-100 @ 95-100% with a recovery of 6-10’
80-100-120-150-120-100-80 @ 95-100% with a recovery of 6-10’

400m:
80-100-120-100-80m @ 95-100% 6-8′ recovery
100-120-100-80-100-120-100m @ 95-100% with 6-10’
3-6x 120m @ 95-100% with 6-10′ recovery
3-5x 150m @ 95-100% with 6-10′ recovery
800m:
80-100-120-100-80m @ 95-100% 6-8′ recovery
3-6x 120m @ 95-100% with 6-10′ recover
3-5x 150m @ 95-100% with 6-10′ recovery
Long speed endurance

150-300-150m @ 95-100% with 12-15′ recovery (SE-1)
2-3 sets of 150+150m @ 95-100% with 30”/12-15′ recovery (SE-1)
2-4x 300m @ 90-100% with 15-30min recovery (SE-2)
300-400-300m @ 90-100% with 15-30min recovery (SE-2)
300-600-300m @ 90-100% with 15-30min recovery (SE-2)
Aerobic power
800m:
100-200-300-400-500-400-300-200-100m @ 90-100% of 800m race pace with 60-90″ rest
8-12x 200m @ 90-105% of 800m pace with 90” rest
Advanced (very similar o long speed workouts)
3-4x 400m @ 100-105% of 800m race pace with 10-15’ recovery
2x 600m @ 100% of 800m race pace with full recovery (could be 20-30min)
1600m:
3-5x 600m @ 85-90% of 800m race pace with 1-2’ rest
Advanced
4-5x 800m @ 85-100% of timed mile pace with 2-3’ Important Notes:
Start the athletes with 85% and progress to 100% through the season.
1200m/1000m/800m @ 85-90% of timed mile pace with a recovery of equal time
Anaerobic Endurance / Lactic Acid Tolerance Repetition Training

800m/800m/800m @ “mile race pace” with full recovery (could be 20-30min)
2-3x 1000m @ recent timed mile pace with full recovery (could be 20-30min)
3200m
Advanced

5000m
Advanced
1200m/1000m/1200m @ 85-90% of timed mile pace with a recovery of equal time 3x 1-
mile @ 8590% of timed mile pace with a recovery of equal time

Anaerobic threshold
20-25min run @ 70-80% of recent timed mile pace
As athlete’s capacity increases over the season:
25-30min run @70-80% of recent timed mile pace
Aerobic threshold
20-30min run @ 50-70% of recent timed mile (lower percentage = fatty acids – higher
percentage = glycogen)
As athlete’s capacity increases over the season:
30-45min run @ 50-70%
45-60min run @ 50-70%
60-80min run @50-70%
80-100min run @50-70%
Other track workout samples:

200m
Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
STRETCHES
Drills
2 X 300 Meter: 70% on 200M; 80% last 100M/ rest 15’
2 X 100 Meter: 75%; rest 30”
4 X 40 Meter: Quick; rest 20”
400m
STRETCHES
Drills
2 X 500 Meter: 70% on 400M; 80% last 100M/ rest 5’ between 15’ at end
2 X 200 Meter: 75%; rest 30”
4 X 40 Meter: Quick; rest 20”
800m
STRETCHES
Drills
2 X 1000 Meter: 70% on 800M; 80% last 200M. Rest 5′ between 15 ′ at end
2 X 400 Meter: 75%. Rest 30″
4 X 80 Meter: Quick: Rest 20″
1,500m
STRETCHES
Drills
1 X 2000 Meter: Rest 15′
3 X 1200 Meter: Rest 5′ between
100m – 200m Accelerations
Intervals of 100m, 110m, 120m, 130m, 140m, 150m, 160m, 170m, 180m, 190m,
200m Pace increases from mile speed down to 400m speed as intervals get longer.
Walk back to start of next interval for rest.
Track Workout Details:
Acceleration Workout Calculation
Mile time: 5min or 300sec or 75sec/400m or 19sec/100m
400m time: 60 Seconds or 30sec/200m
Acceleration Workout Formula
Take your 400m speed for 200m (30sec) and subtract your mile speed for 100m (19sec).
30sec – 19sec = 11sec
11sec ÷ 10 = 1.1sec
Acceleration factor of 1.1 seconds
Interval training samples:
1)
1600m, 200m, 1200m, 400m, 800m, 600m w/
3min rest b/t reps
Total: 4800m
2)
2 rounds
800m, 600m, 400m
400m recovery jogs b/t efforts
2min rest b/t rounds
Total: 6000m
3)
4 rounds: 600m, 200m
1min rest b/t reps
4min rest b/t rounds
Total: 3200m
Workout Pacing: The opening round pacing for this workout should be slightly faster than your mile
goal time
4)
4 rounds:
400m (Alternate: 50m ON, 50m OFF)
5)
3 sets: 500m fast run, 200m recovery jog, 100m sprint
No rest between intervals
5 min rest between sets
6)
-2x800m w/ 10sec rest b/t efforts (record your slowest time)
Slowest time can’t be more than 5sec/800m pace from fastest
1min rest
-1x1600m paced at your slowest 800m time
3min rest
1min rest
-1x800m paced at your slowest 400m time
3min rest
1min rest
-1×400 paced at your slowest 200m time
3min rest
1min rest
-1×200 paced at your slowest 100m time
7)
8 x 500m (200m slow jog, 300 hard
run) 60 seconds rest between
efforts.
89)
10min easy + 30sec hard + 30sec rest
10)
600: 70% of 400m pace on the 5 min
400: 70-75% of 400m pace on the 3 min
300: 75% of 400m pace on the 2 min
200: 75-80% of 400m pace with 4 min rest (that includes 200m slow jog)
300: Max speed with 5 min rest (>90% of 400m time)
400: Max speed (>90% of 400m time)
11)
5min easy jog warm-up
5 rounds: 6min ON w/ 2min OFF
5min easy jog warm-down
Workout Details: This workout should be done on the track or an out & back course where you
would run 6min down, take 2min rest, turn and run back to the original starting point. I have
provided below the target distance that you should hit for your first 6min duration. Your distance
from round to round should not deviate by more than 10 meters.
12)
approach by the pace: exemple if you want to run 10KM in 40mn :
20x500m in 2:00 (rec 60”); 12x800m in 3:12 (rec 60”); 10x1000m in 4:00 (rec 60”); 5x2000m in 8:00
3x3000m in 12:00 (rec 60”)
Build your own workout
Endurance Workouts
While Endurance is the overriding theme behind endurance training, there
are actually three distinct purposes for endurance workouts. The first is to
recovery within and from a previous workout (or after a race). The second
is to improve your endurance – the ability to run for longer and longer, and
the third is to maintain your aerobic fitness level and maximize your aero-
bic capacity.
These goals are consequently represented by three distinct types of work-

outs: Recovery Jogs, Long Runs and Easy Runs. We’ll discuss each in detail
so that as you venture out for a run, you’ll know how to train optimally for
the particular workout you are doing.
Recovery Runs
You might find it helpful to think of a recovery run as a slow jog. In fact, I
usually list recovery runs as recovery “jogs” just to reinforce that the run
is very slow. The correct pace is 7:00:00 (seven hour) and 10:00:00 (ten
hour) race pace and your heart rate must stay below 65% of maximum
(though it’s okay for it to reach around 70% by the end of the run). Believe
me, you’ll find it difficult to run this slow at first, but you must. If you want
to improve and get more from your training you must keep the effort very,
very light.
Recovery jogs are used during the recovery interval in Speed and Sprint
workouts and should be used the day (or two) after a really hard workout
or race where you are very, very tired. Intuitively, this makes sense, but
I’ve found that recovery jogs are severely lacking in the training programs
of distance runners. We seem to get caught up in our normal pace or the
pace of our training partners and end up running too fast on our recovery
days. Slow down. What’s the rush? Remember, the goal is simply to get
the muscles warmed up and blood flowing to deliver essential rebuilding
nutrients to the muscles. These jogs work out the tightness that occurs
from hard running. There is no other goal of a recovery jog. Therefore,
these runs last only 15 to 45 minutes – the shorter the better.
Long Runs
Long runs need no introduction as most of us include one every seven to

21 days in our training programs. The purpose is simply time on your feet.
Challenging your ability to keep running improves your endurance and is a
cornerstone of distance training. While there are debates on just how long
and fast your long run should be, the general recommendation is that you
keep your heart rate around 70% of maximum (though it will drift upwards
toward the end of the run). The appropriate pace is between 3:45:00 and
8:00:00 race pace with the runs lasting at least an hour and up to three
and a half. They are slow runs with the challenge of simply running a
steady pace for the entire duration of the run. Keep the effort easy and re-
sist the temptation to increase the pace just to get home sooner. Give the
body time to really feel the stimulus of a long run. It will reward you with
greater endurance adaptations that will serve you well in later workouts
and races.
Easy Runs
The final true Endurance workout is the easy run. The majority of your
training is likely to be comprised of easy runs and the purpose is to fully
develop your aerobic fitness and then maintain it. The pace for easy runs
can be as fast as your 3:30:00 and as slow as your 6:45:00 race pace. Your
heart rate is around 75% of maximum though it can reach 80 to 85% near
the end of the run. Easy runs last anywhere between 15 minutes and an
hour and a half. Again, one of the common mistakes we make is running
our easy runs too fast. Keep them steady but don’t get into a pace where
your breathing becomes noticeably faster.
Stamina Workouts
Stamina workouts introduce steady, medium-paced running into your pro-
gram. The goal is to develop your ability to run a steady pace for long peri-
ods of time. Specifically, you increase your lactate threshold pace which
leads to faster race times. The challenge with each of the four types of
Stamina workouts is to keep from running too fast. These are moderate
efforts and running faster does little but shorten the amount of time that
you are in the correct zone. It’s much better with Stamina workouts to
challenge yourself to go longer at a given pace than faster. I’m going to
say that again. It’s much better with Stamina workouts to challenge your-
self to go longer at a given pace than faster. I also find that its beneficial
to do these workouts without constantly looking at your watch. Go by ef-
fort. Learn your body.
Steady-State Runs
Steady-state runs were once a staple in the training programs of U.S. dis-
tance runners but somehow fell out of favor. Runners now seem to have
only two speeds, slow and fast – no in-between. But the steady-state run is
one of the most beneficial types of workouts especially as you complete
your base training and during the initial parts of your Stamina phase. The
appropriate pace range for steady-state runs is between your 1:15:00 and
2:30:00 race pace. Your heart rate will likely be between 83 and 87% of
maximum and the runs should last at least 25 minutes and can go as long
as an hour and 15 minutes.
These are pretty tough efforts not because of the pace but because of the
duration of running so be prepared to increase your concentration to stay
on pace and to take a good recovery day afterwards in order to reap the
full benefits. Begin with shorter steady-state runs of 25 minutes at 2:30:00
race pace and build to one hour runs with shorter (25- to 45-minute)
steady-state runs at 1:15:00 pace.
Unlike the three Endurance workouts discussed above, steady-state runs

are the first workouts that require a warm-up. For all the remaining work-
outs, you should begin the run with 10 to 20 minutes at an easy pace. Fol-
lowing this warm-up (which may also include stretching and faster
“strides”), you can proceed into the continuous steady-state run.
Tempo Runs
Tempo runs are slightly more intense than steady-state runs and are de-
signed to increase your stamina. As the name suggests, you really im-
prove your running tempo or rhythm with these workouts. They last be-
tween 15 and 30 minutes and are run between your :40:00 (40 minute)
and 1:15:00 race pace. Tempo runs are meant to be “comfortably hard” so
don’t push the pace. Your heart rate will likely be between 85 and 90% of
max.
Like the steady-state run, tempo runs are continuous efforts but you must
preface them with a thorough warm-up.
Tempo Intervals
Tempo Intervals are like fast tempo runs broken into repeats with rela-
tively short recovery jogs. The appropriate race paces for tempo intervals
are 0:30:00 and 1:00:00 race pace and they should last between eight and
fifteen minutes. Unlike the previous workouts, Tempo Intervals are the first
workouts to allow for a recovery jog between hard efforts. In this case, you
jog two to five minutes between each repeat then start the next one.
A tempo interval workout that I’ve had particular success with is two (or
three) times two miles at 0:40:00 race pace effort with three minute recov-
ery jogs between repeats. Following a thorough warm-up, these provide a
great training stimulus to prepare you for an upcoming 5K or 10K race.
The effort required, the pace judgement and the mental discomfort all help
immensely when race time comes. Do this workout seven to 14 days be-
fore your next 10K.
Cruise Intervals
The Cruise Interval workout was popularized by running coach, Jack

Daniels. They, like the other Stamina workouts, are meant to increase your
lactate threshold pace. Cruise Intervals are like shorter and slightly more
intense tempo intervals. They last three to eight minutes and the pace is
between 0:25:00 and 0:45:00 race pace. Like tempo intervals, they are fol-
lowed by short recovery jogs (30 seconds to 2 minutes). You’ll probably
find that it’s easy to run too fast on these. The tendency is to treat them
like regular long intervals. However, keep it under control and work on a
smooth, fast rhythm. Control in training is key to improvement.
Speed Workouts
Here’s where we get to the fast stuff. These workouts are what most of us
think of as “speedwork”. They last between 400m and 2000m and are run
between 0:05:00 and 0:25:00 race pace. The goal here is to spend time at
your maximum aerobic capacity (or VO2max). Because the pace is faster,
you must take a recovery jog of about half the distance of the repeat (or
jog for the same duration as the faster running). So if you run a 1200m re-
peat, you would jog for about 600m to recover. These workouts allow you
to maintain your speed over a longer period of time.
You can slow down a little and take shorter recovery as you get fit. (For ex-
ample, you may hear of experienced runners doing 20-40 times 400 meter
repeats with just 100-200m jog, which would turn the workout into more of
a Stamina Zone workout). Just be cautious of whether the workout is turn-
ing from a Speed Zone workout to a Stamina Zone workout. Both are ben-
eficial, of course, but just make sure you know the purpose of the workout.
Sprint Workouts
Anaerobic Capacity Intervals
Anaerobic Capacity Intervals comprise the first workout. Like the Speed
Workout described above they are repeated hard efforts with recovery
jogs in between. They last only 100m to 400m and are run at about your
0:02:00 to 0:08:00 race pace effort with very long recovery intervals. It’s
usually recommended that you take two to five times the duration of the
fast running as a recovery jog before starting the next hard effort (or one
to two times the distance of the repeat). For example, if you run repeat
200m, then you would jog for 200 to 400m before beginning the next one.
The goal is to flood the muscles with lactic acid and then let them recover.
Your leg strength (and mental strength) and ability to buffer lactic acid will
improve, allowing you to sprint longer.
Strides
You’re probably familiar with “Strides” though you may call them wind-
sprints, pickups, striders or stride outs. They’re not unlike the fast acceler-
ations that you do right before a race. Strides work to improve your sprint-
ing technique by teaching the legs to turn over quickly. It’s really the neu-
romuscular system that we’re trying to develop here which is why they are
shorter than anaerobic capacity intervals. They last only 50-200m because
unlike the anaerobic capacity intervals, we don’t want lactic acid to build
up during each stride. This inhibits the nervous system and interferes with
the neuromuscular adaptations that we want. Accordingly, after each
stride, you must jog easily for a minimum of 30 seconds and up to a
minute and a half to make sure the muscles are ready for the next one.
Not allowing for sufficient recovery after each stride is a common mistake.
Take advantage of the longer recovery. It will allow you to put more effort
into each stride which really helps develop your speed.
As you might imagine, the pace for strides is very fast – 0:01:00 to 0:06:00
race pace. Note that this is not all-out sprinting. Run fast but always stay
under control. These are quick efforts where you practice good form. You’ll
be amazed at how much your finishing kick improves with these workouts.
You can incorporate some strides or “pick-ups” during the middle of your
run or at the end. To perform, run fast for 15 to 25 seconds then jog easily
for 30 seconds to a minute and a half before beginning the next one. Be-
gin with four strides and build up to ten to 20.
Other Workouts
PROGRESSION RUN
What it is: A distance run in which you get progressively faster throughout the run. These usually
start at a normal easy-run pace for one to three miles, then get faster every mile so that you run the
last few miles at marathon race pace or faster. They’re often done during base phase as a transition
to harder workouts.
Why do it: Progression runs build the physical and mental ability to hold a good pace when you’re
tired.
They are a good way to get in some high-quality work without exhausting yourself.
Sample workout: 10-mile run with the first two miles easy, then increasing the pace by 10 seconds a
mile for the final eight miles.
Thirds Workout: 15 minutes at an easy pace, 15 minutes at a comfortably hard pace, 15 minutes at a
hard pace. In this workout, you’ll increase speed at every 15 minute increment throughout the run,
starting at an easy pace and making your way up to a hard pace.
Fast Finish Workout: 30 minutes at a comfortably easy pace, 10 minutes at a hard pace, 5 minutes all
out. Here you’re maintaining the easy pace throughout most of the run, until the final 15 minutes
when you increase to hard and then all out. This a great option for mimicking a late race push.
FARTLEK
What it is: Fartlek is a Swedish word meaning “speed play.” It is meant to be an unstructured
workout, in which you base how far and how fast to run on how you feel. Some repeats might be
shorter, some longer, some faster, some slower, some with short recovery, some with longer
recovery.
Why do it: A fartlek workout is a great light session to turn over your legs a few days before a race.
It’s also a good choice in the week after a race, when you might be too tired to hit your normal
workout paces, and a good way to introduce faster running if you’ve been doing nothing but steady
running for a month or more.
Sample workout: During an 8-mile run, 12 pick-ups of between 30 seconds and five minutes at a
pace ranging from mile race pace to 10K race pace.
Unstructured: 5-mile run with the final 4 miles consisting of Fartlek intervals. This is probably the
most approachable workout here (other than an easy run), since you have the freedom to do as you
please.
Structured: 1-mile warmup + 3 miles, including four to six 5-minute surges each followed by a 2- to 3-
minute period of easy running + 1-mile cooldown. If you need a little more structure to stay on track,
this will still allow for flexibly and play, but is defined by set intervals.
Pyramid workout
What it is: If you’re bored with doing classic intervals, the ladder variation is an excellent way to
challenge yourself and mix things up.
Sample workout:
Run for 6 minutes at your current 5K pace. Recover for three minutes.
Run for 4 minutes at 85 to 90 percent of maximum effort. Recover for two minutes.
Run for 2 minutes at 90 percent of max effort. Recover for one minute.
Run for 1 minute at maximum effort. Recover for one minute.
Run for 2 minutes at 90 percent of max effort. Recover for one minute.
Run for 4 minutes at 85 to 90 percent of maximum effort. Recover for 2 minutes.
Run for 6 minutes at your current 5K pace.
Up and Down: 400 meters x 2, 800 meters x 2, 1,600 meters, 800 meters x 2, 400 meters x 2, with a
400 meter light jog in between each interval. This is an incredibly tough workout, which tests and
builds both your endurance and leg speed.
Down: 1,600 meters x 2, 1,200 meters x 2, 800 meters x 2, 400 meters x 2, with a 400 meter light jog
in between each interval. As you decrease in distance, you’ll increase in pace.
Kipchoge fartlek:
4x10min reps (2min rest) • 13x3min reps (1min rest) • 25x1min reps (1min rest)
Test Protocol
- 15 to 20min warm up with various strides and dynamic drils (we recommend doing 2x30sec @ 3k
intensity + 4x15sec @ mile intensity all with 60sec recovery, and dynamic drills of your choosing to
prepare for a race effort)
- 9min (or 6 lap) time trial
- 30min active recovery (light jogging or walking)
- 3min (or 3 lap) time trial
- 10 to 15min cooldown of light jogging
Programs links
For interval training;

Books\Power Speed ENDURANCE - A Skill-Based Approach to Endurance Training\Power Speed
ENDURANCE - A Skill-Based Approach to Endurance Training.epub
For Power and Hr training

Power\Determining Power Zones – runningbynumbers.pdf
Power\Power zones.pdf
Power\Tableau des intensités de travail.xlsx
Power\Zones d'intensité.pdf
Training plans
Books\8020 Running by Matt Fitzgerald EPUB\8020 Running by Matt Fitzgerald.epub p169
PLANS FILE
For track training :

manuel-dentrainement-de-lathlete-confirme-decembre-2009.pdf
For rowing:
Power\Training_24Workouts.pdf

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Workout exemples :

80-100-120-150-120-100-80 @ 95-100% with a recovery of 6-10’

Long speed endurance

Anaerobic Endurance / Lactic Acid Tolerance Repetition Training

Anaerobic Endurance / Lactic Acid Tolerance Repetition Training

Anaerobic Endurance / Lactic Acid Tolerance Repetition Training

Other track workout samples:

100m – 200m Accelerations

These goals are consequently represented by three distinct types of work-

Long runs need no introduction as most of us include one every seven to

Unlike the three Endurance workouts discussed above, steady-state runs

The Cruise Interval workout was popularized by running coach, Jack

For interval training;

For Power and Hr training

For track training :

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