track workout

Week 1: 3 sets 3 x 400 (80 secs, 4 min), 4 min rest, 1 mile
Week 2: 3 sets 3 x 400 (80 secs, 3.5 min), 4 min rest, 1 mile
Week 3: 3 sets 3 x 400 (80 secs, 3 min), 3 min rest, 1/2 mile medium pace
Week 4: 3 sets 3 x 400 (75 secs, 3 min), 3 min rest, 1 mile
Week 5: 3 x 400 (75 secs), 3.5 min rest, 2 sets of 1 x 400, 4 x 200 (75
secs, 45 secs, 3.5 min), 3.5 min rest, 1 mile
Week 6: 3 x 400 (75 secs), 3.5 min rest, 6 x 200 (45 secs), 3.5 min
rest, 2 x 400, 2 x 200 (75 secs, 45 secs), 3.5 min rest, 1 mile
Week 7: 1 mile, 5-min rest, 6 x 100, jogging curves, 3-min rest, 1 mile,
5-min rest, 6 x 100, jogging curves, 3-min rest, 1 mile
Week 8: 4 sets of 1 x 400, 3 x 200, 2 x 100 (80 secs, 45 secs, jogging
curves), 3-min rest between sets
Week 9: 4 sets of 1 x 400, 2 x 200, 4 x 100 (80 secs, 45 secs, jogging
curves), 3-min rest between sets
Week 10: 4 sets of 1 x 400, 3 x 200, 2 x 100 (80 secs, 45 secs,
jogging), 3-min rest between sets
Week 11: 3 sets 4 x 200 (45 secs, 3.5 min)
Week 12: 3-mile jog