Training

Spring Workouts

Thurs 5/08/25 4x400 HS: The final sharpening workout for those going to D6 in five days. 

Wed 5/07/25 3x200 JH:  A good short final workout before Saturday's District Invitational.

Fri 4/25/25 Pain Sandwich 4x400 - 20:00 - 4x400 HS: An excellent Pain Sandwich workout! Everyone did really, really well. 

Thurs 4/17/25 6-10x400 HS: Finally a beautiful day! These 400s went great for HSers not competing on Saturday. 

Wed 4/16/25 8-10x400 HS: This was for HSers who are competing Saturday at Shippensburg. So glad today's meet got postponed. Windy but great! 

Fri 4/11/25 Sets of (2x800, 2x200) HS:  This was for HSers who didn't compete on Thursday. Very tough but good. 

Mon 3/31/25 4x400, 4x200 JH: We did the last one in two directions at once and no one was injured! 

Thurs 3/27/25 3x800, 3x400, 3x200 HS: This was for HSers not competing on Saturday and it went very well. 

Thurs 3/20/25 2x (400, 200) & 800 Time Trial JH:  We tried to squeeze this in before the HS home meet but were rushed. So we did an 800m Time Trial the next day. Great job! 

Mon 3/17/25 4x800 HS LD: Pretty windy. These 800s were done in two sets of 2x800 with 90 seconds rest within the set and 7 minutes rest between sets. 

Mon 3/17/25 4x400, 4x200 JH & HS MD: A windy day on the track. This was good work though. 

Fri 3/14/25 6-10x400 HS: Another one bites the dust! The only thing falling harder than Reuben and Adalai is gonna be PRs and records with workouts like this!!! The goal today was for winter runners to run 2 seconds slower than their previous average. 

Thurs 3/13/25 4-6x400 JH: Nice work. Faster than last season and faster than the road 400s of a few weeks ago for the few that applies to. 

Tues 3/11/25 6-12x200 JH & HS: The temp was hot and so were the splits for this work day workout. 

Fri 3/07/25 6-10x200 JH & MidD HS: A great first workout for JH for 2025! We got the work done. 

Fri 3/07/25 1-2.5 sets of (2x800, 2x200) HS: A massive workout, done very well. In Week One!!! 

Tues 3/04/25 2-4xMile Tempo: On the Porta John mile loop. 60 and sunny. A good day of work for the winter runners. 

Winter Workouts

Mon 2/24/25 Track 6-10x400: It felt great to get on the track and the first split showed it! But this was an awesome workout across the board. 

Tues 2/18/25 3x800, 3x400, 3x200:  It was cold, sunny, and breezy. But everyone did well on this workout; most were a bit faster than on 1/23/25.  

Mon 2/10/25 8-12x200 Leaf Lane: A great, valuable speed workout. A total of 1.5 miles of quality speed work. 

Mon 2/04/25 2x2Mile Marathon Pace Tempo:  We tried something new, running "Marathon Pace" which is 35-45 seconds slower than Tempo pace. It actually went unexpectedly well. 

Thurs 1/30/25 6-10x400:  A really strong workout on Hemlock loop. 45 degrees makes a difference! Maybe it was the special guest sprinters, but we ran really well!   

Mon 1/27/25 3x2K Tempo: On a loop around the HS. 40 degrees and sunny felt nice! Paces were really good and really consistent. 

Thurs 1/23/25 3x800, 3x400, 3x200: On the Tree Streets. It was chilly, but this was a challenging workout that went well. 

Thurs 1/16/25 2-3xMile Tempo: For those who didn't race yesterday. Snowy but worth it. 

Mon 1/13/25 6-9x400: On Hemlock 400m loop. A solid day's work! 

Thurs 1/09/25 6-10x200: On Leaf Lane. Cold but good work. 

Tues 1/07/25 3-4xMile Tempo:  It was cold, so this was a mixed bag. Though some folks slipped a bit, it was good to get the work in. 

Thurs 1/02/25 6-8x400: On the *new* Hemlock 400m loop. These splits were great and very smooth and consistent! 15 runners! 

Mon 12/23/24 3xMile Tempo: On the Beech Street mile loop. Very consistent splits. 30 degrees. 

Mon 12/16/24 2xMile Tempo: This went well. Not too much before Wednesday's meet. 

Tues 12/10/24 Track 3x800, 4x200: The rain held off and it was 50+ degrees! These 800s were very solid and then everyone successfully changed to a faster gear for some 200s.

Tues 12/03/14 3-4x1200 Tempo: It was cold but we did a good job jumping into our first Tempo workout of the season. Lots of people were really close to their goal pace and no one self-destructed! Very good work. 

To compare the winter training weeks to the same mileage weeks from the summer training, you can view the full summer training plans.