High Desert Runners of

Victorville, Apple Valley, Hesperia...

"The Jack Rabbits"

Scheduled trail runs

Scheduled speed workouts

Go to http://groups.yahoo.com/group/High_desert_Runners/ to become a member of this running group, after which you see when the next scheduled speed workout is.

Sample Track Workouts

April 27, 2005

15 minute warm-up

12 x 400 with 75 seconds minute recovery

1. 1:15.1

2. 1:13.5

3. 1:13.4

4. 1:13.2

5. 1:15.2

6. 1:13.1

7. 1:14.5

8. 1:14.2

9. 1:15.0

10. 1:13.8

11. 1:12.6

12. 1:09.3

15 minute warm-down, including running the stairs

April 25, 2005

15 minute warm-up

6 x 800 with 3 minute recovery

1. 2:30

2. 2:30

3. 2:29

4. 2:31

5. 2:29

6. 2:28

15 minute warm-down, including running the stairs

April 6, 2005

15 minute warm-up

6 x 800 with 4 minute recovery

1. 2:26

2. 2:28

3. 2:30

4. 2:30

5. 2:29

6. 2:29

15 minute warm-down, including running the stairs

April 4, 2005

15 minute warm-up

12 x 400 with two minute recovery

1. 1:14

2. 1:13

3. 1:14

4. 1:15

5. 1:14

6. 1:13

7. 1:14

8. 1:15

9. 1:15

10. 1:12

11. 1:13

12. 1:09

15 minute warm-down

April 1, 2005

15 minute warm-up

12 x 400 with one minute recovery

1. 1:16

2. 1:15

3. 1:15

4. 1:16

5. 1:15

6. 1:15

7. 1:14

8. 1:15

9. 1:16

10. 1:15

11. 1:14

12. 1:11

15 minute warm-down

June 1, 2004 5 X 400 1/2 lap recovery jog

15 minute warm-up

1. 1:16

2. 1:13

3. 1:15

4. 1:13

5. 1:12

15 minute warm-down

May 25, 2004 5 x 400 with 1/2 lap recovery jog

15 minute warm-up

1. 1:18

2. 1:15

3. 1:13

4. 1:13

5. 1:14

15 minute warm-down

May 4, 2004

Morning: 5 mile run

Afternoon:

5 minute warm-up

1. 200 35

2. 400 1:15

3. 200 37

4. 400 1:14

5. 200 36

6. 400 1:14

7. 200 37

8. 400 1:15

9. 200 37

10. 400 1:13

40 minute warm-down

April 13, 2004

Morning: 5 mile easy run

Afternoon: 10 minute warm-up

25 x 440's

1. 1:22

2. 1:20

3. 1:21

4. 1:22

5. 1:20

6. 1:21

7. 1:21

8. 1:21

9. 1:22

10. 1:22

11. 1:21

12. 1:19

13. 1:20

14. 1:21

15. 1:21

16. 1:21

17. 1:22

18. 1:19

19. 1:19

20. 1:19

21. 1:17

22. 1:20

23. 1:19

24. 1:19

25. 1:16

x = 1.20.2

10 minute warm-down

April 6, 2004

10 minute warm-up

1 mile in 5:15

1320 in 3:56

880 in 2:32

440 in 1:14

10 minute warm-down

5 mile afternoon jog

October 29, 2003

Morning session: Five mile run (Meet at CSUSB track at 7:00 a.m.)

Afternoon session: 15 minute warm-up (Meet at 13509 Buena Vista Drive Hesperia at 6:30 p.m.)

Run 600 meters at race pace and then run 400 meters at slightly faster than training pace (the point of this workout is NOT to fully recover when running the 400 meters)

Repeat this cycle 6-8 times

15 minute warm-down

October 27, 2003

Morning session: Five mile run along the aqueduct (In Hesperia, meet at Maple Street and the aqueduct at 7:00 a.m.)

Afternoon session: 10 minute warm-up (Meet at Sultana High School at 4:00 p.m.)

20 x 400's at 80 second pace with 20 second recoveries

10 minute warm-down

October 22, 2003 (Meet at 13509 Buena Vista Drive Hesperia at 6:30 p.m.)

6 mile tempo run with each mile progressively faster than the previous

Here are my splits:

Mile one 6:48

Mile 2 6:41

Mile 3 6:08

Mile 4 5:46

Mile 5 5:30

Mile 6 8:40

There is no rest between mile loops.

October 20, 2003

Morning workout: Meet at CSUSB track at 10:00 a.m.

15 minute warm-up

6-8 one-minute hill runs with exaggerated arm and leg movement

knees and arms are high and are moving quickly to get up incline

jog easy back down the hill and begin the next repetition

15 minute warm-down

30 minute easy run in the evening (Meet at 13509 Buena Vista Drive Hesperia)

October 8, 2003

30 minute easy morning run

Evening workout:

15 minute warm-up

Run 600 meters at race pace and then run 400 meters at slightly faster than training pace (the point of this workout is NOT to fully recover when running the 400 meters)

Repeat this cycle 6-8 times

15 minute warm-down

October 6, 2003

Morning workout:

15 minute warm-up

6-8 one-minute hill runs with exaggerated arm and leg movement

knees and arms are high and are moving quickly to get up incline

jog easy back down the hill and begin the next repetition

15 minute warm-down

30 minute easy run in the evening

October 1, 2003

6 mile tempo run with each mile progressively faster than the previous

Here is what I did:

Mile one 7:18

Mile 2 6:48

Mile 3 6:18

Mile 4 6:00

Mile 5 5:30

Mile 6 8:20

There is no rest between mile loops.

September 29, 2003

10 minute warm-up

1. 800 2:48

2. 800 2:46

3. 800 2:43

4. 800 2:39

10 minute warm-down

September 22, 2003

Warm-up

6 x 400s with a one lap jog

Michael: 1:16, 1:15, 1:15, 1:13, 1:13, 1:10

Warm-down

June 24, 2003

Warm-up

8 x 400s

John W.: 1:30, 1:35, 1:29, 1:36, 1:34, 1:35, 1:31, 1:39

John M.: 1:38, 1:38, 1:34, 1:43, 1:45; 200s- :47, :47, :46, :42

Michael: 1:30, 1:34, 1:29, 1:33, 1:32, 1:35, 1:31, 1:30; 200 - :41

warm-down

June 11, 2003

Warm-up

2.5 mile time trial 14:16 (Michael)

Warm-down

June 4, 2003

20 minute warm-up

Three sets: 200-30 second recovery; 400-60 second recovery, 600- 5 minute recovery

Michael: 36 seconds, 1:13, 1:54; 33 seconds, 1:13, 1:53; 34 seconds, 1:13, 1:50

John M.: 48 seconds, 1:34, 2:31; 48 seconds, 1:36, 2:31; 45.5 seconds, 1:37

10 minute warm-down

May 28, 2003

30 minute warm-up

10 x 400s with 90 second recovery

Michael: 1:13, 1:15, 1:13, 1:14, 1:15, 1:12, 1:12, 1:14, 1:12, 1: 09 (average = 1:12.9)

10 minute warm-down

10 minute warm-up with strides

13 x 200s with 45 second recovery

John M.: 42, 44, 43, 44, 42, 43, 44, 46, 40, 43, 41, 41, 42 (average = 42.6)

5 minute warm-down

Copyright (C) By Michael Buckhoff