|
|
Interval |
Training |
Program |
|
|
|
|
|
|
|
Session |
Sets |
Distance |
|
Session |
Sets |
Distance |
|
|
|
|
1 |
1 |
1 mile |
|
14 |
5 |
220 yd |
|
|
|
|
5 |
110 yd |
2 |
1 |
1 mile |
|
|
1 |
220 yd |
|
|
|
|
3 |
110 yd |
3 |
5 |
440 yd |
|
|
3 |
220 yd |
|
2 |
110 yd |
|
|
|
|
|
|
|
15 |
5 |
220 yd |
4 |
7 |
110 yd |
|
|
5 |
110 yd |
|
1 |
440 yd |
|
|
4 |
440 yd |
|
|
|
|
|
|
5 |
8 |
110 yd |
|
16 |
2 |
220 yd |
|
1 |
440 yd |
|
|
5 |
110 yd |
|
2 |
220 yd |
|
|
10 |
55 yd |
|
|
|
|
1 |
220 yd |
6 |
12 |
110 yd |
|
|
3 |
110 yd |
|
1 |
440 yd |
|
|
1 |
440 yd |
|
|
|
|
|
|
7 |
2 |
220 yd |
|
17 |
2 |
220 yd |
|
10 |
110 yd |
|
|
5 |
110 yd |
|
4 |
440 yd |
|
|
11 |
55 yd |
|
|
|
|
1 |
440 yd |
8 |
3 |
220 yd |
|
|
3 |
220 yd |
|
12 |
110 yd |
|
|
|
|
|
4 |
220 yd |
|
18 |
2 |
220 yd |
|
|
|
|
5 |
110 yd |
9 |
1 |
440 yd |
|
|
11 |
55 yd |
|
2 |
220 yd |
|
|
1 |
440 yd |
|
12 |
110 yd |
|
|
3 |
220 yd |
|
1 |
440 yd |
|
|
1 |
110 yd |
|
|
|
|
10 |
6 |
220 yd |
|
|
|
6 |
110 yd |
|
|
|
2 |
440 yd |
|
|
|
|
|
|
11 |
4 |
220 yd |
|
|
|
5 |
110 yd |
|
|
|
1 |
440 yd |
|
|
|
3 |
220 yd |
|
|
|
|
|
|
12 |
6 |
220 yd |
|
|
|
6 |
110 yd |
|
|
|
1 |
440 yd |
|
|
|
|
|
|
|
13 |
5 |
220 yd |
|
|
|
5 |
110 yd |
|
|
|
2 |
440 yd |
|
|
|
|
|
|
|
|
|