Workout Info In this section: Scheduled Workouts Workout Archives		Workouts, Past, Present and Future: Choices from this section are available only to dues paying members of the Cambridge Running Club or if your from MIT and can solve the enigma or do the necessary decryption in your head. Members can pick a workout from the list of: Scheduled Workouts This presents a detailed table broken down by group relative to fitness, ablility and training goals. Workout Archives (captured weekly since 1996), Please contact Bob Gillon to become a member. Sample of Recent Workouts: Date Group A (sub-38 min 10k) Group B (38-43 min 10k) Group C (44+ min 10k) Novice Workout Goal 12/29/99 2x3mile (Mile-800-mile-800) 2 min rest between Marathoners: miles@marathon pace 800s @ 10k pace Road Racers: miles@ 10k pace 800s @ everyday pace 2x3mile (Mile-800-mile-800) 2 min rest between Marathoners: miles@marathon pace 800s @ 10k pace Road Racers: miles@ 10k pace 800s @ everyday pace 1x 3mile (Mile-800-mile-800) 1x 1.5 mile (mile-800) Marathoners: miles@marathon pace 800s @ 10k pace Road Racers: miles@ 10k pace 800s @ everyday pace 12-16 x 200 @ 45-50 seconds 60 seconds rest Transition to Indoors Maintain Base Fitness in preparation for Volume Phase 1/5/00 4x1mile (alternate 200s) 200on/200off 36-40 sec on 46-50 sec off 2:30 rest or HR to 60% 4x1mile (alternate 200s) 200on/200off 40-45 sec on 50-55 sec off 2:30 rest or HR to 60% 2-3 x 1mile  200on/200off 45-55 sec on 55-65 sec off 2:30 rest or HR to 60% 16-20 x 200 @ 45-50 seconds 60 seconds rest Begin Volume Phase of Training Long Run introduced into weekly training