Final Spring training schedule for distance runners to do on their own.
For the remaining schedule of training cut back some on your Wednesday and Saturday runs
If you feel tired on other maintenance days, then cut back some on those days as well.
Your final time trials are coming up, so give your legs a chance to feel great!
You may plan the Bruce Barnes Mile to be your last time trial.  That will be held as kind of a virutal race over 3 days (6/12, 6/13 and 6/14).
Check the Charlottesville Track Club website or call Ragged Mountain Running Shop for details.  You will time yourself and send your time into the CTC website.  The course is a downhill mile.  I suggest going to run over the course to become familiar with it.  Maybe even do your 400s in the week leading up to it on the 1/4 miles marked on the course.  The course is measured about 1 foot out from the right hand side of the road, so to have a somewhat accurate distance stay fairly close to the right hand side of the road.  For safety purposes for your workout and your race, pick a time that the road will be lightly traveled. I would park at the Greenwood Commmunity Center.  The starting line is about 50 yards from the intersection of Greenwood Station Road and Greenwood Road and runs most of the length of  that segment of Greenwood Road down to route 250.
Workouts for distance runners on their own 5-25 through 5-31
Tuesday
8x400 w/ 200 rest
#1&2 @ 3200 pace
# 3-6 @ 1600 pace
# 7&8 @ 3200 pace

Thursday
4x200 @ 800 pace
1x150 @ 400 pace
1 flying 100

Workouts for distance runners on their own 6-1 through 6-7
Tuesday
Warm up 20 minutes
Strides
2x400 @1600 pace
10 minute steady state
2 minutes easy
2x200 @ 800 pace
10 minute steady state
A/B Groups cool down 10-15 minutes
C/D groups cool down 5-10 minutes
Finish with Strides

Thursday
4x200 @ 800 pace
2x150 @ 400 pace

Workouts for distance runners on their own 6-8 through 6-14
Tuesday
4x400 @ 1600 pace with strides before and after

Thursday
4x200 @ 800 pace
1x100 @ 400 pace

Workouts for distance runners on their own 5-11 through 5-17
Tuesday
A&B 8x400@ 3200 pace w/ 100 rest
C&D 2 sets of 4x300 w/ 100 rest
800 additional rest between the sets
Set 1-1st 300 at 3200 pace then try to increase the pace for the next 3 three 300s so the fourth 300 is at 1600 pace
Set 2- Aim to keep all four 300s at 1600 pace -- this will be tough, get it as close as possible
Thursday
2x400@ 1600 pace w/ 200 rest
1x300@ 800 pace w/ 300 rest
2x200 faster than 800 pace w/ 200 rest
2 flying 100s as quick as you can go
Walk back between the 100s

Workouts for distance runners on their own 5-18 through 5-24
Tuesday
The main thing on this workout is to hit the pace on each interval - it starts easy and the intensity keeps increasing
If you need to walk some of the rest then do it.  Speed is more important than limiting the rest on this workout.
1x400@ 3200 pace w/ 200 rest
2x400@1600 pace w/200 rest after #1 and 400 rest after #2
2x300@800 pace w/ 200 rest after #1 and 400 rest after #2 
2x150@400 race pacew/ 250 rest

Thursday
Walk as much of the rest as needed to hit the next interval on pace
1x400@ 1600 pace w/ 400 rest
2x400@800 pace w/ 400 rest
2x400 as fast as possible w/ 10 minute rest
During the 10 minute rest you should jog at least 800 m
 
Workouts for distance runners on their own 4-27 through 5-3 
Tuesday
10 minute warm up and then straight into a 30 minute steady state 
followed by 5 minutes easy
4x200 @ 800 pace with 200 easy
A-B Groups cool down 15-20 minutes
C-D Groups cool down 5-10 minutes

Thursday
20 minute warmup followed directly by a 20 minute steady state with a 1 minute surge every 5th minute (so 5, 10, 15 and 20 minutes)
5 minutes easy followed by two flying 100s, meaning you are moving when you get to the starting line
Walk back after the first 100
A Group cool down 20 minutes
B-C Groups cool down 15-20 minutes
D Group cool down 10-15 minutes

Workouts for distance runners on their own 5-4 through 5-10

Tuesday
15 minute warm up followed by strides
A, B, C Groups do 4 x 400 @ 1600 pace with 400 rest
D Group do 3 x 400 @ 1600 pace with 400 rest
After the last 400 @ pace go straight into a 20 minute steady state
A-B Groups cool down 15-20 minutes and finish with 4 strides
C-D Groups cool down 10-15 minutes and finish with 4 strides

Thursday
Warm up like before a race
Do 1 x 600 @ 800 pace followed by 600 easy
4x200 @ 800 pace with 200 rest
A Group cool down 25-30 minutes
B-C Groups cool down 20-35 minutes
D Group cool down 15-20 minutes


Workouts for distance runners on their own 4-13 through 4-19
Tuesday
A & B Groups Ladder 400 ,800, 1200, 1200, 800, 400 or
Other Groups Ladder 300, 600, 900, 900, 600, 300
Go up the ladder at 5K pace and get quicker each of the last three steps..
Rest half of what you just did quick.

Thursday
Ladder 100, 150, 200, 200, 150, 100
@ 800 pace except the last 150 and 100 (make both of these a little quicker than the rest
Approximate on the roads if needed.

Saturday
Maybe a 1600, or 3200 Time Trial with a long cool down

Workouts for distance runners on their own 4-20 through 4-26
Tuesday
A & B Groups 3200 step down 800@ above 5K pace, straight into an 800 @ 5K pace, 
200 jog rest, followed by an 800 @ about 3200 pace straignt into an 800 below 3200 pace 
Approximate if you can not get on a track

Others 3 x 600 with 2 min rest
1st 600 @ 3200 pace, 2nd @ 1600 pace, 3rd under 1600 pace 
Approximate if no track available

Thursday
10 minute warmup followed by 25 minutes Steady State
3-5 minutes easy followed by 4x 200 @ 800 pace
A & B 15-20 minute cool down: Others 10-15 minute cool down

Workouts for distance runners on their own 3-30 through 4-5
M, W, and F - maintenance
Tu - Hill repeats on a hill of about 1/2 mile in length
        A - 5-6 repeats
        B- 5 repeats
        C- 4 -5 repeats
        D- 3-4 repeats
        Brand New - 2-3 repeats
Th - 75% steady state followed by
        2 sets of 4x30 meter sprints w/ 20 sec rest
         3-4 minutes between the two sets

Workouts for distance runners on their own 4-6 through 4-12
M, W, and F - maintenance
Tu - Hill repeats on a hill of about 1/2 mile in length
        A - 5-6 repeats
        B- 5 repeats
        C- 4 -5 repeats
        D- 3-4 repeats
        Brand New - 2-3 repeats
Th - 10x 1 minute w/ 30 sec rest
        Start at 2 mile pace and get quicker for each repeat
        The last repeat should be faster than mile pace

Workouts for distance runners to do on their own 3-16 through 3-20
M, W, and F - maintenance
                 F - add a few Broad Jumps and and a few Stair Jumps
Tu - Steady State Out and Back
Th - Try to do something similar to the cone loops that we did last week.
        6 laps

Workouts for distance runners to do on their own 3-23 through3-27
M, W, and F - maintenance
                 F - Add a few Broad Jumps and a few Stair Jumps
Tu - Steady State Out and Back
Th - Try to do something similar to the cone loops that we did.
        8 laps