Distance Workouts
2026

Monday 3/2

Full

• 4-6-8-1K-8-6-4 (= rest)

Modified

• 4-6-8 - (rest 1K) - 8-6-4

Drill

• Core

Tuesday 3/3

Full

• 2-4x 1600m (150bpm rest)

  • Steady laps 1 & 2, surge on 3 & 4

Modified

• 2-3x 1600m (140bpm rest)

  • easy, build, float, coast/walk each 100m

Drill

• Sprint/Float/Sprint

Wednesday 3/4

Full

•  30' easy run

Modified

• Broken 4K

  • 4000m total at recovery pace with short breaks as needed

Drill

• Ankle Stiffness

Thursday 3/5

Full

•  4-6x 2 minute drill

  • mark final position with athletic tape

Modified

• 3-5x 2 minute drill

  • mark final position with athletic tape

Drill

• Runners: Hips

Friday 3/6

Full

• 3x800 striding

• 2x400 with surge at 200/350

• 1x1600 comfortable

Modified

•  3x400 stride

• 2x200 with surge at 120

• 1x1600 easy

Monday 3/9

Full

• Stadiums: 3x Big Snake (with relief)  x3-4 sets (150bpm)

  • run behind small bleachers in the grass for relief

Modified

• Stadiums: 3 Baby (with relief)  x3-4 sets (150bpm)

  • run behind small bleachers in the grass for relief

Wheelchair

• 1200 pace shift  x3-4 sets (150bpm)

  • medium - easy - hard

Drill

• Runners: 150m Sprint-Float-Sprint

Tuesday 3/10

Full

• 30' Recovery

Modified

• 20-30' Recovery

Drill

• Runners: 150m Sprint-Float-Sprint + WGS

• WC: 2-4x 150's: 50m curve + 100m sprint

Wednesday 3/11

Full

•  12 - 12 - 8 - 8 - 4 - 4 

  • increase effort with shorter distance

Modified

•  12- (rest) - 8 - (rest) - 4 - 4 

  • increase effort with shorter distance

Drill

• Runners: Hips

Thursday 3/12 (Soccer Jamboree)

Full

• 5x Fartlek 4+1'

  • 4' easy + 1' push = 25' total

• 6x 500 quick (around Falcon Falls pond)

• 10' cooldown run

Modified

•  4x Fartlek 4+1'

  • 4' easy + 1' push = 20' total

• 4-6x 500 quick (around Falcon Falls pond)

• 10' cooldown walk/run

Drill

• Runners: Planks

Friday 3/13 (Spring break)

Full

•  45 - 60' Long Run (On your own)

Modified

•  45' Long Run (On your own)

Complete the three workouts throughout the week and rest the other two days.

Workout #1

Full

•  6x 1K 

  • slightly uncomfortable pace

Modified

• 6x 800 

  • slightly uncomfortable pace

Wheelchair

• 6x 3' rollers

  • slightly uncomfortable pace

Workout #2

Full

• 16 - 12 - 8 - 12 - 16

  • increase speed with shorter distance

Modified

• 12 - 8 - 4 - 8 - 12

  • increase speed with shorter distance

Wheelchair

• 5' - 3' - 1' - 3' - 5' rollers

  • increase speed with shorter duration

Drill

• Sprint/Float/Sprint

Workout #3

Full

•  7' + 7' + 7' + 7'

  • easy + moderate + hard + easy

Modified

•  5' + 5' + 5' + 5'

  • easy + moderate + hard + easy

Wheelchair

•  5' + 5' + 5' + 5' rollers

  • easy + moderate + hard + easy

Monday

Full

• 5x Fartlek 4+1'

  • 4' easy + 1' push = 25' total

• 10' cooldown run

Modified

•  4x Fartlek 4+1'

  • 4' easy + 1' push = 20' total

• 5' cooldown walk/run

Drill

• Runners: Planks

• Poll: event requests

Tuesday 3/24

Full

• 800-4x300-500

  • moderate 800, hard 300's, hard 500

  • Ava?/Alvin: 1200-4x400-600

Modified

• 800-4x300-500 (choose 1x300 to rest)

  • moderate 800, hard 300's, hard 500

Drill

• Hips

Wednesday 3/25

Full

• 1600 easy

• 2x400 stride

• 2x150 sprint/float/sprint

Modified

•  1600 easy

• 2x400 stride

• 2x150 sprint/float/sprint

Drill

• Static stretch

Thursday 3/26

Varsity - Southeast Inv

JV - OFF

Friday 3/27

Full

• 30' Recovery

Modified

• 20-30' Recovery

Drill

• Runners: WGS

Monday 3/30

Full

• 4-6x 2' drill

Modified

• 3-5x 2' drill

Drill

• Uniforms

Tuesday 3/31

Goddard Inv. - All

Wednesday 4/1

Full (Ava)

• 30' recovery + 2-4 turf accelerators

Modified (NW athletes)

•  20' + 2-4 turf accelerators

Drill

• Hips, Static Stretch, WGS

Thursday 4/2

Varsity (Ava)

• 4x400 Goal Pace

• 4x400 Goal Pace+

JV - Northwest Inv

Friday 4/3

No School - No Practice

Monday 4/6

Full

• 2x Baylor 800's

  • Hard 200m, walk back 50m, hard 200m, ... , (continuous for two full laps)

• Cooldown: 10' easy

Tuesday 4/7

Full

• 1000 - 800 - 600 - 400 @ GP

Wednesday 4/8 (Team Pictures)

1600 training:

• 8-10x400 @ GP

800 training:

• 8-10x300 @ GP

Thursday 4/9

Full

• 1600 easy

• 3x200m - 50 build, 150 float (fast)

• Stretch

Friday 4/10

Varsity - Maize Inv

JV - OFF

Monday 4/13

Varsity

• Pace shift

5' easy
5' moderate
5' quick
5' recovery

JV @ EAST

Tuesday 4/14

Varsity

• 30/40 drill

  • Ava - 5:40 = 85"

  • 80/90 split = 40"/50" per 200

JV

• 30' recovery run

• stretch & hips

Wednesday 4/15

Full

• 4-6x 2 minute drill

Modified

• 3-5x 2 minute drill

Thursday 4/16

Full

• 3x600 GP

• 2x400 GP

• 1x200 hard

Modified

• 2x600 GP

• 2x400 GP

• 1x200 hard

Friday 4/17

Full

Modified

Monday 4/20

Full

• 6x Stadium

  • Reverse Big Snake, through gate, float home 200m

Modified

• 6x Stadium

  • Reverse Baby Snake, through gate, float home 200m

Tuesday 4/21

Full

• 4x1000 Kickers

  • 800 moderate + 200 fast

Modified

• 4x 600 Kickers

  • 400 moderate + 200 fast

Wednesday 4/22

Full

• 30' recovery

Modified

• 20-30' recovery

Thursday 4/23 (On Your Own)

Full

• 1600 easy

• 2x400 Goal Pace

• 2x200 - 50 build, 150 float

Friday 4/24

• HOME MEET

Monday 4/27 

Full

• 4x600 GP

• 2x400 GP+

• 2x200 Hard

Tuesday 4/28

• GP + Sprint: (3' walk)

  • 120" + 15"

  • 90" + 15"

  • 60" + 15"

  • 45" + 15"

  • 30" all out sprint

Wednesday 4/29

• 30' recovery

Thursday 4/30

• 1600 easy

• 2x400 GP

• 2x200 float

• 4 turf laps

Friday 5/1

• El Dorado

Monday 5/4

Full

• 1600 + 4x300 + 2x500

Tuesday 5/5

Varsity

• 6-8x Negative 800's

JV

• Maize JV Inv.

Wednesday 5/6

Full

• Recovery! (30' + WGS + Static Stretches)

Thursday 5/7

Full

• 4x Kicker 400 (250+150)

Friday 5/8

• Derby

Monday 5/11

Full

• GP + Sprint: (3' walk)

  • 120" + 15"

  • 90" + 15"

  • 60" + 15"

  • 45" + 15"

  • 30" all out sprint

Tuesday 5/12

Full

• Float

  • 2x500

  • 2x300

  • 2x100

Wednesday 5/13

Ava

• 1x1000 @ 3200 pace (3:38)

• 3x500 @ 1600 pace (1:40)

• 2x200 @ 38s pace  (200m walk)

JV @ BC

Thursday 5/14

Full

• 20' easy run

• 2x200 float

Friday 5/15

• GWAL

Monday 5/18

Ava

•  2 sets (if possible) - 1600 + 4x400 @ mile pace

• 10 minutes easy

Jordan

•  800 - 4x300 - 500

  • 300's & 500 @ Goal pace

• 5 minutes easy

Isabel

•  Same as Ava
  - or -

• Rollers: 2 sets (if possible) - 5:00 moderate + 4x1:30

• 10 minutes easy

Tuesday 5/19

Ava

•  4x2 minute drill

• 10 minutes easy

Jordan

•   4x2 minute drill

• 5 minutes easy

Isabel

•   4x2 minute drill

• 10 minutes easy

Wednesday 5/20

Ava

•  4x600 kickers - kick last 200

• 10 minutes easy

• Stretch

Jordan

•  Easy 1600

• 6x200 - @ sub-Goal Pace

• 5 minutes easy

• Stretch

Isabel

•   4x600 kickers - kick last 200

• 10 minutes easy

• Stretch

Thursday 5/21

Regionals - Northwest

Ava

•  1600 & 3200

Jordan

•  800

Isabel

•  100, 400, 1600

Friday 5/22

• OFF