M O U N T A I N A T H L E T I C S

M E N S U L T R A R U N N I N G P R E S E A S O N
T R A I N I N G PR O G R A M
T H E N O R T H F A C E . C O M/ MO U N T A I N AT H L E T I C S 2
TABLE OF CONTENTS
PROGRAM DESCRI PTI ON 4
EXERCI SES 5
REQUI RED EQUI PMENT 6
COMMON QUESTI ONS 7
TRAI NI NG SESSI ONS 8
M O U N T A I N A T H L E T I C S
M E N S U L T R A R U N N I N G P R E S E A S O N
T R A I N I N G PR O G R A M
T H E N O R T H F A C E . C O M/ MO U N T A I N AT H L E T I C S 3
DI SCLAI MER
Work hard to meet your goals, but be smart! Use your common sense. If, when training, you
feel unwell - stop exercising. Consider seeking medical treatment or take a step back in your
training program.
This program has been designed to prepare mountain athletes for their upcoming seasons.
We recommend that you work with a trainer to to learn form, pacing, and how to scale this
program specifcally for you.
While it is possible to scale rounds, reps, weights in this program, you will likely miss out on
the intensity and have the potential of missing your goal.
It is very important that you do every exercise in the order and at an appropriate intensity for
you. Doing every exercise will improve your range of motion and help prevent injury during
your event.
M O U N T A I N A T H L E T I C S
M E N S U L T R A R U N N I N G P R E S E A S O N
T R A I N I N G PR O G R A M
T H E N O R T H F A C E . C O M/ MO U N T A I N AT H L E T I C S 4
THI S 6-WEEK, 4 DAYS/WEEK, ACTI VITY-SPECI FI C TRAI NI NG PROGRAM
I S DESI GNED AS PRE-SEASON STRENGTH AND RUNNI NG SPEED/
POWER FOR ULTRARUNNERS.
PROGRAM GOALS
Our goals with this program are threefold:
1. Strengthen your hips and legs for the miles and thousands of vertical feet youll log during
your ultra training and competition seasons.
2. Build your core and upper body strength without signifcant weight gain.
3. Increase your overall physical durability and injury resistance.
This program is built around two training principles: (1) Durability-Focused Strength Training,
(2) Progression.
DURABI LITY FOCUSED STRENGTH TRAI NI NG
This programs strength training is specifcally designed to build an ultrarunners durability. The
running volume needed to train for ultramarathons can lead to strength imbalances and overuse
injuries. This training program limits running to short, fast intervals to build running speed and
power. The strength training focuses on hip, leg, core and upper body strength, as well as ankle
and knee durability. An example of your 4-day training session is as follows:
Monday Lower Body and Core Strength
Tuesday 400 Repeats
Wednesday Total Rest
Thursday Lower and Upper Body Strength
Friday 400m Repeats
PROGRESSI ON
This program gets progressively harder as you proceed through it. Your ftness improves, the
training stimulus increases and your ftness improves some more. Over 6 weeks, youll be repeating
the same exercises and same complexes, again and again, but with increasing volume and loading.
Same thing, only harder.
PROGRAM DESCRI PTI ON
M O U N T A I N A T H L E T I C S
M E N S U L T R A R U N N I N G P R E S E A S O N
T R A I N I N G PR O G R A M
T H E N O R T H F A C E . C O M/ MO U N T A I N AT H L E T I C S 5
This training program is built around these exercises:
1. Front Squat
A classic, simple barbell strength exercise. The front squat trains hip, leg and core strength.
Youll complete increasing rounds of 5x fronts squats as you proceed through the plan. Loading
prescribed as increase load each round until 5x is hard but doable.
Dont make increase load each round until 5x is hard but doable more complicated than it is.
For example, start with a set of fve front squat reps using a barbell plus a 10# plate on each
side (65# total).
- If it was easy, add 20# or 30# for your next round.
- If it was moderately hard, add 10# for the next round.
- If you got all the reps, but the last 1-2 were hard but doable -
stay at that load for the next round.
- If you couldnt get 5 reps, drop 10# for the next round.
2. Walking Lunge
The walking lunge is another classic exercise thats super effective at training hip, leg, glute and
hamstring strength. During this program youll complete rounds of 5x walking lunges holding
kettlebells or dumbbells. 5x = 5x each leg, or 10x total. Loading prescribed as increase load
each round until 5x is hard but doable. Same procedure as above.
3. Hardrock Core Circuit
Four core-strengthening exercises are completed together to create the Hardrock Core Circuit. The
exercises target movements, not muscles. The exercises, and movement that each one targets, are
listed below:
Exercise Movement
Weighted Sit Up Flexion
Kneeling Slasher Rotation
Front Bridge Isometric
Face Down Back Extension Extension
4. Prisoner Circuit
This workout deploys three classic, simple bodyweight exercises to strengthen your upper body: (1)
Pull Ups, (2) Push Ups, (3) Dips.
EXERCI SES
M O U N T A I N A T H L E T I C S
M E N S U L T R A R U N N I N G P R E S E A S O N
T R A I N I N G PR O G R A M
T H E N O R T H F A C E . C O M/ MO U N T A I N AT H L E T I C S 6
We understand upper body strength is not the focus of ultrarunning performance, however, having
an emaciated upper body is asking for injury. The Prisoner Circuit is designed to add strength and
durability without adding unnecessary mass and weight gain.
5. Four Square Drill
The Four Square Drill is a simple, low-level plyometric drill designed to increase foot, ankle,
and knee strength and durability. Youll get a steady diet of this drill during your strength session
warm ups.
Running Speed and Power
This program uses a repeating, 2-mile time trial and 400m repeats based on your most recent
2-mile completion time in order to improve running speed and power without undoing
running volume.
Included is a simple table that defnes your 400m completion times based on your most recent
2-mile assessment. Depending upon the training session and where you are in the program, youll
run 8-12, 400m repeats during your running days.
The program is designed to be completed in any commercial gym that has a barbell and plates,
squat rack, dumbbells/kettlebells and a pull up bar.
A stopwatch with a repeating timer.
A track or other designated/mapped 400m distance for your 400m repeats.
How long should the training sessions take?
60-75 minutes.
What if I cant keep the Monday through Friday schedule?
Do not skip any sessions. Do your best to train 4-days per week keeping the sessions in the exact
order listed. The program is progressive and you should not skip around.
What if Ive never trained in a gym before?
This training program is going to be quite an adventure in athletic training for you! Our strength
training is built primarily around classic exercises. These are not complicated exercises, but they
can be awkward at frst. If needed, you can seek exercise instruction from a local coach or personal
trainer. You can also teach yourself these exercises by being patient, using lighter loads, and
sticking with it. Practice helps!
REQUI RED EQUI PMENT
COMMON QUESTI ONS
M O U N T A I N A T H L E T I C S
M E N S U L T R A R U N N I N G P R E S E A S O N
T R A I N I N G PR O G R A M
T H E N O R T H F A C E . C O M/ MO U N T A I N AT H L E T I C S 7
I dont want to gain weight. Wont lifting weights bulk me up?
The set/rep scheme in this training program is specifcally designed to increase strength, without
signifcant weight gain. Every athlete is different, however, and some may gain a few pounds of
muscle mass. Chances are youll burn off this extra mass during your high volume, base building
period when you start your running training for the next season.
Should I be distance running during this program?
No. Use this pre-season program to train strength, speed and durability and also to give your body
and mind a break from high mileage running.
What about my diet?
Eating well does not take rocket science, it takes discipline. A proper diet can help speed recovery
from an injury. Here are our recommended diet guidelines:
6 days/week - Eat as much meat, vegetables, fruit, seeds and nuts as you
want - no restriction. Drink only water, coffee or tea. Do not eat bread, pasta,
or grain of any kind, no potatoes, corn or other starchy vegetables. No sugar,
candy, soda or alcohol.
1 day/week - Cheat. Eat/drink anything you want.
M O U N T A I N A T H L E T I C S
M E N S U L T R A R U N N I N G P R E S E A S O N
T R A I N I N G PR O G R A M
T H E N O R T H F A C E . C O M/ MO U N T A I N AT H L E T I C S
M O U N T A I N A T H L E T I C S
M E N S U L T R A R U N N I N G P R E S E A S O N
T R A I N I N G PR O G R A M
8
SE SSI ON 1 SE SSI ON 2 SE SSI ON 3 SE SSI ON 4 SE SSI ON 5
OBJECTI VE
Running Speed & Power
WARM UP
1 Round
Run 200m
10x Air Squats
10x Sit Ups
Run 200m
Stretch of your choice
TRAI NI NG
A. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
After the 4th round, rest 5
minutes (not 90 seconds)
B. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
Comments: Interval pace =
your 400m fnishing pace
based on your 2-mile running
assessment from SESSION 2.
OBJECTI VE
Lower & Upper Body Strength
WARM UP
3 Rounds
10x Air Squats
10x Push Ups
Four Square Drill
Stretch of your choice
TRAI NI NG
A. 3 Rounds
5x Walking Lunges
Increase load each round
until 5x is hard but doable
Stretch of your choice
B. 3 Rounds -
Prisoner Circuit
3x Pull Ups
5x Push Ups
7x Bench Dips
C. Stretch/foam roll
to cool down
OBJECTI VE
Recovery
TRAI NI NG
Total Rest
OBJECTI VE
2-Mile Assessment
WARM UP
1 Round
Run 400m
10x Air Squats
10x Sit Ups
Run 400m
Stretch of your choice
TRAI NI NG
A. 1 Round
Run 2 miles for time
RECORD YOUR FINISH TIME
OBJECTI VE
Lower Body & Core Strength
WARM UP
3 Rounds
10x Air Squats
5x Walking Lunges
Four Square Drill
Stretch of your choice
TRAI NI NG
A. 3 Rounds
5x Front Squat
increase load each round
until 5x is hard but doable
Stretch of your choice
B. 3 Rounds -
Hardrock Core Circuit
10x Weighted Sit Ups
@ 25# plate
5x Kneeling Slashers
each side @ 25# dumbbell
or 12kg kettlebell
30 sec. Front Bridge
10x Face Down Back Extension
C. Stretch/foam roll
to cool down
T H E N O R T H F A C E . C O M/ MO U N T A I N AT H L E T I C S
M O U N T A I N A T H L E T I C S
M E N S U L T R A R U N N I N G P R E S E A S O N
T R A I N I N G PR O G R A M
9
SE SSI ON 6 SE SSI ON 7 SE SSI ON 8 SE SSI ON 9 SE SSI ON 10
OBJECTI VE
Running Speed & Power
WARM UP
1 Round
Run 200m
10x Air Squats
10x Sit Ups
Run 200m
Stretch of your choice
TRAI NI NG
A. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
After the 4th round, rest 5
minutes (not 90 seconds)
B. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
C. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
Comments: Interval pace =
your 400m fnishing pace
based on your 2-mile running
assessment from SESSION 2.
OBJECTI VE
Lower & Upper Body Strength
WARM UP
3 Rounds
10x Air Squats
10x Push Ups
Four Square Drill
Stretch of your choice
TRAI NI NG
A. 4 Rounds
5x Walking Lunges
Increase load each round
until 5x is hard but doable
Stretch of your choice
B. 4 Rounds -
Prisoner Circuit
3x Pull Ups
5x Push Ups
7x Bench Dips
C. Stretch/foam roll
to cool down
OBJECTI VE
Recovery
TRAI NI NG
Total Rest
OBJECTI VE
Running Speed & Power
WARM UP
1 Round
Run 200m
10x Air Squats
10x Sit Ups
Run 200m
Stretch of your choice
TRAI NI NG
A. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
After the 4th round, rest 5
minutes (not 90 seconds)
B. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
After the 4th round, rest 5
minutes (not 90 seconds)
C. 2 Rounds
400m sprint @ interval pace
90 sec. Rest
Comments: Interval pace =
your 400m fnishing pace
based on your 2-mile running
assessment from SESSION 2.
OBJECTI VE
Lower Body & Core Strength
WARM UP
3 Rounds
10x Air Squats
5x Walking Lunges
Four Square Drill
Stretch of your choice
TRAI NI NG
A. 4 Rounds
5x Front Squat
Increase load each round
until 5x is hard but doable
Stretch of your choice
B. 3 Rounds -
Hardrock Core Circuit
10x Weighted Sit Ups
@ 25# plate
5x Kneeling Slashers
each side @ 25# dumbbell
or 12kg kettlebell
30 sec. Front Bridge
10x Face Down Back Extension
C. Stretch/foam roll
to cool down
T H E N O R T H F A C E . C O M/ MO U N T A I N AT H L E T I C S
M O U N T A I N A T H L E T I C S
M E N S U L T R A R U N N I N G P R E S E A S O N
T R A I N I N G PR O G R A M
10
SE SSI ON 11 SE SSI ON 12 SE SSI ON 13 SE SSI ON 14 SE SSI ON 15
OBJECTI VE
Running Speed & Power
WARM UP
1 Round
Run 200m
10x Air Squats
10x Sit Ups
Run 200m
Stretch of your choice
TRAI NI NG
A. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
After the 4th round, rest 5
minutes (not 90 seconds)
B. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
Comments: Interval pace =
your 400m fnishing pace
based on your 2-mile running
assessment from SESSION 12.
OBJECTI VE
Lower & Upper Body Strength
WARM UP
3 Rounds
10x Air Squats
10x Push Ups
Four Square Drill
Stretch of your choice
TRAI NI NG
A. 5 Rounds
5x Walking Lunges
Increase load each round
until 5x is hard but doable
Stretch of your choice
B. 5 Rounds -
Prisoner Circuit
3x Pull Ups
5x Push Ups
7x Bench Dips
C. Stretch/foam roll
to cool down
OBJECTI VE
Recovery
TRAI NI NG
Total Rest
OBJECTI VE
2-Mile Assessment
WARM UP
1 Round
Run 400m
10x Air Squats
10x Sit Ups
Run 400m
Stretch of your choice
TRAI NI NG
1 Round
Run 2 miles for time
Comments: Record your fnish
time and compare to SESSION 2.
OBJECTI VE
Lower Body & Core Strength
WARM UP
3 Rounds
10x Air Squats
5x Walking Lunges
Four Square Drill
Stretch of your choice
TRAI NI NG
A. 5 Rounds
5x Front Squat
increase load each round
until 5x is hard but doable
Stretch of your choice
B. 4 Rounds -
Hardrock Core Circuit
10x Weighted Sit Ups
@ 25# plate
5x Kneeling Slashers
each side @ 25# dumbbell
or 12kg kettlebell
30 sec. Front Bridge
10x Face Down Back Extension
C. Stretch/foam roll
to cool down
T H E N O R T H F A C E . C O M/ MO U N T A I N AT H L E T I C S
M O U N T A I N A T H L E T I C S
M E N S U L T R A R U N N I N G P R E S E A S O N
T R A I N I N G PR O G R A M
11
SE SSI ON 16 SE SSI ON 17 SE SSI ON 18 SE SSI ON 19 SE SSI ON 20
OBJECTI VE
Running Speed & Power
WARM UP
1 Round
Run 200m
10x Air Squats
10x Sit Ups
Run 200m
Stretch of your choice
TRAI NI NG
A. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
After the 4th round, rest 5
minutes (not 90 seconds)
B. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
After the 4th round, rest 5
minutes (not 90 seconds)
C. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
Comments: Interval pace =
your 400m fnishing pace
based on your 2-mile running
assessment from SESSION 12.
OBJECTI VE
Lower & Upper Body Strength
WARM UP
3 Rounds
10x Air Squats
10x Push Ups
Four Square Drill
Stretch of your choice
TRAI NI NG
A. 6 Rounds
5x Walking Lunges
Increase load each round
until 5x is hard but doable
Stretch of your choice
B. 6 Rounds -
Prisoner Circuit
3x Pull Ups
5x Push Ups
7x Bench Dips
C. Stretch/foam roll
to cool down
OBJECTI VE
Recovery
TRAI NI NG
Total Rest
OBJECTI VE
Running Speed & Power
WARM UP
1 Round
Run 200m
10x Air Squats
10x Sit Ups
Run 200m
Stretch of your choice
TRAI NI NG
A. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
After the 4th round, rest 5
minutes (not 90 seconds)
B. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
After the 4th round, rest 5
minutes (not 90 seconds)
C. 2 Rounds
400m sprint @ interval pace
90 sec. Rest
Comments: Interval pace =
your 400m fnishing pace
based on your 2-mile running
assessment from SESSION 12.
OBJECTI VE
Lower Body & Core Strength
WARM UP
3 Rounds
10x Air Squats
5x Walking Lunges
Four Square Drill
Stretch of your choice
TRAI NI NG
A. 6 Rounds
5x Front Squat
increase load each round
until 5x is hard but doable
Stretch of your choice
B. 4 Rounds -
Hardrock Core Circuit
10x Weighted Sit Ups
@ 25# plate
5x Kneeling Slashers
each side @ 25# dumbbell
or 12kg kettlebell
30 sec. Front Bridge
10x Face Down Back Extension
C. Stretch/foam roll
to cool down
T H E N O R T H F A C E . C O M/ MO U N T A I N AT H L E T I C S
M O U N T A I N A T H L E T I C S
M E N S U L T R A R U N N I N G P R E S E A S O N
T R A I N I N G PR O G R A M
12
SE SSI ON 21 SE SSI ON 22 SE SSI ON 23 SE SSI ON 24 SE SSI ON 25
OBJECTI VE
Running Speed & Power
WARM UP
1 Round
Run 200m
10x Air Squats
10x Sit Ups
Run 200m
Stretch of your choice
TRAI NI NG
A. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
After the 4th round, rest 5
minutes (not 90 seconds)
B. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
Comments: Interval pace =
your 400m fnishing pace
based on your 2-mile running
assessment from SESSION 22.
OBJECTI VE
Lower & Upper Body Strength
WARM UP
3 Rounds
10x Air Squats
10x Push Ups
Four Square Drill
Stretch of your choice
TRAI NI NG
A. 6 Rounds
5x Walking Lunges
Increase load each round
until 5x is hard but doable
Stretch of your choice
B. 7 Rounds -
Prisoner Circuit
3x Pull Ups
5x Push Ups
7x Bench Dips
C. Stretch/foam roll
to cool down
OBJECTI VE
Recovery
TRAI NI NG
Total Rest
OBJECTI VE
2-Mile Assessment
WARM UP
1 Round
Run 400m
10x Air Squats
10x Sit Ups
Run 400m
Stretch of your choice
TRAI NI NG
1 Round
Run 2 miles for time
Comments: Record your fnish
time and compare to SESSION
2 and 12.
OBJECTI VE
Lower Body & Core Strength
WARM UP
3 Rounds
10x Air Squats
5x Walking Lunges
Four Square Drill
Stretch of your choice
TRAI NI NG
A. 6 Rounds
5x Front Squat
increase load each round
until 5x is hard but doable
Stretch of your choice
B. 5 Rounds -
Hardrock Core Circuit
10x Weighted Sit Ups
@ 25# plate
5x Kneeling Slashers
each side @ 25# dumbbell
or 12kg kettlebell
30 sec. Front Bridge
10x Face Down Back Extension
C. Stretch/foam roll
to cool down
T H E N O R T H F A C E . C O M/ MO U N T A I N AT H L E T I C S
M O U N T A I N A T H L E T I C S
M E N S U L T R A R U N N I N G P R E S E A S O N
T R A I N I N G PR O G R A M
13
SE SSI ON 26 SE SSI ON 27 SE SSI ON 28 SE SSI ON 29 SE SSI ON 30
OBJECTI VE
Running Speed & Power
WARM UP
1 Round
Run 200m
10x Air Squats
10x Sit Ups
Run 200m
Stretch of your choice
TRAI NI NG
A. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
After the 4th round, rest 5
minutes (not 90 seconds)
B. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
After the 4th round, rest 5
minutes (not 90 seconds)
C. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
Comments: Interval pace =
your 400m fnishing pace
based on your 2-mile running
assessment from SESSION 22.
OBJECTI VE
Lower & Upper Body Strength
WARM UP
3 Rounds
10x Air Squats
10x Push Ups
Four Square Drill
Stretch of your choice
TRAI NI NG
A. 6 Rounds
5x Walking Lunges
Increase load each round
until 5x is hard but doable
Stretch of your choice
B. 8 Rounds -
Prisoner Circuit
3x Pull Ups
5x Push Ups
7x Bench Dips
C. Stretch/foam roll
to cool down
OBJECTI VE
Recovery
TRAI NI NG
Total Rest
OBJECTI VE
Running Speed & Power
WARM UP
1 Round
Run 200m
10x Air Squats
10x Sit Ups
Run 200m
Stretch of your choice
TRAI NI NG
A. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
After the 4th round, rest 5
minutes (not 90 seconds)
B. 4 Rounds
400m sprint @ interval pace
90 sec. Rest
After the 4th round, rest 5
minutes (not 90 seconds)
C. 2 Rounds
400m sprint @ interval pace
90 sec. Rest
Comments: Interval pace =
your 400m fnishing pace
based on your 2-mile running
assessment from SESSION 22.
OBJECTI VE
Lower Body & Core Strength
WARM UP
3 Rounds
10x Air Squats
5x Walking Lunges
Four Square Drill
Stretch of your choice
TRAI NI NG
A. 6 Rounds
5x Front Squat
increase load each round
until 5x is hard but doable
Stretch of your choice
B. 5 Rounds -
Hardrock Core Circuit
10x Weighted Sit Ups
@ 25# plate
5x Kneeling Slashers
each side @ 25# dumbbell
or 12kg kettlebell
30 sec. Front Bridge
10x Face Down Back Extension
C. Stretch/foam roll
to cool down
T H E N O R T H F A C E . C O M/ MO U N T A I N AT H L E T I C S
M O U N T A I N A T H L E T I C S
M E N S U L T R A R U N N I N G P R E S E A S O N
T R A I N I N G PR O G R A M
14
2- MI LE RUN I NTE RVAL PAC E TABLE ( T I ME S ARE I N MI NUTE : SE C ONDS)
2-MILE RUN
09:00 - 09:10
09:10 - 09:20
09:20 - 09:30
09:30 - 09:40
09:40 - 09:50
09:50 - 10:00
10:00 - 10:10
10:10 - 10:20
10:20 - 10:30
10:30 - 10:40
10:40 - 10:50
10:50 - 11:00
11:00 - 11:10
11:10 - 11:20
11:20 - 11:30
11:30 - 11:40
11:40 - 11:50
11:50 - 12:00
12:00 - 12:10
12:10 - 12:20
12:20 - 12:30
12:30 - 12:40
12:40 - 12:50
12:50 - 13:00
13:00 - 13:10
13:10 - 13:20
13:20 - 13:30
13:30 - 13:40
13:40 - 13:50
13:50 - 14:00
400M RUN PACE
09:00 - 09:10
09:10 - 09:20
09:20 - 09:30
09:30 - 09:40
09:40 - 09:50
09:50 - 10:00
10:00 - 10:10
10:10 - 10:20
10:20 - 10:30
10:30 - 10:40
10:40 - 10:50
10:50 - 11:00
11:00 - 11:10
11:10 - 11:20
11:20 - 11:30
11:30 - 11:40
11:40 - 11:50
11:50 - 12:00
12:00 - 12:10
12:10 - 12:20
12:20 - 12:30
12:30 - 12:40
12:40 - 12:50
12:50 - 13:00
13:00 - 13:10
13:10 - 13:20
13:20 - 13:30
13:30 - 13:40
13:40 - 13:50
13:50 - 14:00
2-MILE RUN
09:00 - 09:10
09:10 - 09:20
09:20 - 09:30
09:30 - 09:40
09:40 - 09:50
09:50 - 10:00
10:00 - 10:10
10:10 - 10:20
10:20 - 10:30
10:30 - 10:40
10:40 - 10:50
10:50 - 11:00
11:00 - 11:10
11:10 - 11:20
11:20 - 11:30
11:30 - 11:40
11:40 - 11:50
11:50 - 12:00
12:00 - 12:10
12:10 - 12:20
12:20 - 12:30
12:30 - 12:40
12:40 - 12:50
12:50 - 13:00
13:00 - 13:10
13:10 - 13:20
13:20 - 13:30
13:30 - 13:40
13:40 - 13:50
13:50 - 14:00
400M RUN PACE
09:00 - 09:10
09:10 - 09:20
09:20 - 09:30
09:30 - 09:40
09:40 - 09:50
09:50 - 10:00
10:00 - 10:10
10:10 - 10:20
10:20 - 10:30
10:30 - 10:40
10:40 - 10:50
10:50 - 11:00
11:00 - 11:10
11:10 - 11:20
11:20 - 11:30
11:30 - 11:40
11:40 - 11:50
11:50 - 12:00
12:00 - 12:10
12:10 - 12:20
12:20 - 12:30
12:30 - 12:40
12:40 - 12:50
12:50 - 13:00
13:00 - 13:10
13:10 - 13:20
13:20 - 13:30
13:30 - 13:40
13:40 - 13:50
13:50 - 14:00
2-MILE RUN
09:00 - 09:10
09:10 - 09:20
09:20 - 09:30
09:30 - 09:40
09:40 - 09:50
09:50 - 10:00
10:00 - 10:10
10:10 - 10:20
10:20 - 10:30
10:30 - 10:40
10:40 - 10:50
10:50 - 11:00
11:00 - 11:10
11:10 - 11:20
11:20 - 11:30
11:30 - 11:40
11:40 - 11:50
11:50 - 12:00
12:00 - 12:10
12:10 - 12:20
12:20 - 12:30
12:30 - 12:40
12:40 - 12:50
12:50 - 13:00
13:00 - 13:10
13:10 - 13:20
13:20 - 13:30
13:30 - 13:40
13:40 - 13:50
13:50 - 14:00
400M RUN PACE
09:00 - 09:10
09:10 - 09:20
09:20 - 09:30
09:30 - 09:40
09:40 - 09:50
09:50 - 10:00
10:00 - 10:10
10:10 - 10:20
10:20 - 10:30
10:30 - 10:40
10:40 - 10:50
10:50 - 11:00
11:00 - 11:10
11:10 - 11:20
11:20 - 11:30
11:30 - 11:40
11:40 - 11:50
11:50 - 12:00
12:00 - 12:10
12:10 - 12:20
12:20 - 12:30
12:30 - 12:40
12:40 - 12:50
12:50 - 13:00
13:00 - 13:10
13:10 - 13:20
13:20 - 13:30
13:30 - 13:40
13:40 - 13:50
13:50 - 14:00
2-MILE RUN
09:00 - 09:10
09:10 - 09:20
09:20 - 09:30
09:30 - 09:40
09:40 - 09:50
09:50 - 10:00
10:00 - 10:10
10:10 - 10:20
10:20 - 10:30
10:30 - 10:40
10:40 - 10:50
10:50 - 11:00
11:00 - 11:10
11:10 - 11:20
11:20 - 11:30
11:30 - 11:40
11:40 - 11:50
11:50 - 12:00
12:00 - 12:10
12:10 - 12:20
12:20 - 12:30
12:30 - 12:40
12:40 - 12:50
12:50 - 13:00
13:00 - 13:10
13:10 - 13:20
13:20 - 13:30
13:30 - 13:40
13:40 - 13:50
13:50 - 14:00
400M RUN PACE
09:00 - 09:10
09:10 - 09:20
09:20 - 09:30
09:30 - 09:40
09:40 - 09:50
09:50 - 10:00
10:00 - 10:10
10:10 - 10:20
10:20 - 10:30
10:30 - 10:40
10:40 - 10:50
10:50 - 11:00
11:00 - 11:10
11:10 - 11:20
11:20 - 11:30
11:30 - 11:40
11:40 - 11:50
11:50 - 12:00
12:00 - 12:10
12:10 - 12:20
12:20 - 12:30
12:30 - 12:40
12:40 - 12:50
12:50 - 13:00
13:00 - 13:10
13:10 - 13:20
13:20 - 13:30
13:30 - 13:40
13:40 - 13:50
13:50 - 14:00