The Running Club at OSU

Workouts
April 2009 (Days in red have alternative workouts to run if one would like to participate in them. Completely Optional)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    1 2 3 4
Long Run through
Upper Arlington		 5

6		 7 8 9
Farm		 10 11
Long Run		 12
13
North Trail		 14 15
North Trail		 16 17 18
Long Run		 19
20 21 22 23 24 25 26
27 28 29 30      

Februaryry 2009 (Days in red have alternative workouts to run if one would like to participate in them. Completely Optional)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 2 3 4 5 6
Long Run		 7

8		 9
South Trail		 10 11
North Trail		 12 13
Long Run		 14
15 16
South Trail		 17 18
North Trail		 19 20
Long Run		 21
22 23 24 25 26 27 28

January 2009 (Days in red have alternative workouts to run if one would like to participate in them. Completely Optional)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
      1 2 3 4

5		 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26
Tae Bo		 27 28 29 30 31
Long Run		  


November 2008 (Days in red have alternative workouts to run if one would like to participate in them. Completely Optional)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
          1 2
3
Upper Arlington Run		 4 5
3x1000s		 6
Scavenger Hunt		 7
Run		 8
Long Run		 9
10
Upper Arlington Run		 11 12
200 Relays		 13
Run		 14
Run		 15
Long Run		 16
17
Run		 18 19
North Trail		 20
Run		 21
Run		 22
Long Run		 23
24
Run		 25 26
Workout		 27
Run		 28
Run
 29 30

October 2008 (Days in red have alternative workouts to run if one would like to participate in them. Completely Optional)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    1 2 3 4 5
6
Run		 7 8
Run		 9
Run		 10
Run		 11
Long Run		 12
13
Run		 14 15
Tempo		 16
Run		 17
Run		 18
Long Run		 19
20
Run		 21 22
2x800s 1x400		 23
Run		 24
Run		 25
Long Run		 26
27
Run		 28 29
Optional Workout		 30
Ultimate Frisbee		 31
Run
    

V-DOT Paces for Workouts
Match your current fastest mile time with the V-Dot next to it.
Use that V-Dot to find the appropriate pace for the distance of the workout.
T pace T pace R pace R pace  I pace I pace I pace
Mile Time V-Dot mile 1000 400 200 1200 1000 400
9:11 30 10:18 6:24 2:16 67 5:10 2:22
8:55 31 10:02 6:15 2:12 65 5:10 2:18
8:41 32 9:47 6:05 2:08 63 5:10 2:14
8:27 33 9:34 5:56 2:05 61 5:10 2:11
8:14 34 9:20 5:48 2:02 60 5:10 2:08
8:01 35 9:08 5:40 1:58 58 5:10 2:05
7:49 36 8:55 5:33 1:55 57 5:07 2:02
7:38 37 8:44 5:25 1:52 55 5:00 1:59
7:27 38 8:33 5:19 1:50 54 4:54 1:56
7:17 39 8:22 5:12 1:48 53 4:48 1:54
7:07 40 8:12 5:06 1:46 52 4:42 1:52
6:58 41 8:02 5:00 1:44 51 4:36 1:50
6:49 42 7:52 4:54 1:42 50 4:31 1:48
6:41 43 7:42 4:48 1:40 49 4:26 1:46
6:32 44 7:33 4:43 98 48 4:21 1:44
6:25 45 7:25 4:38 96 47 4:16 1:42
6:17 46 7:17 4:33 94 46 5:00 1:40
6:10 47 7:10 4:29 92 45 4:54 98
6:03 48 7:02 4:24 90 44 4:49 96
5:56 49 6:55 4:20 89 44 4:45 95
5:50 50 6:51 4:15 87 43 4:41 93
5:44 51 6:44 4:11 86 42 4:36 92
5:38 52 6:38 4:07 85 42 4:33 91
5:32 53 6:32 4:04 84 41 4:29 90
5:27 54 6:26 4:00 82 40 4:25 88
5:21 55 6:20 3:56 81 40 4:21 87
5:16 56 6:15 3:53 80 39 4:18 86
5:11 57 6:09 3:50 79 39 4:15 85
5:06 58 6:04 3:45 77 38 4:10 83
5:02 59 5:59 3:43 76 37 4:07 82
4:57 60 5:54 3:40 75 37 4:03 81
4:53 61 5:50 3:37 74 36 4:00 80
4:49 62 5:45 3:34 73 36 3:57 79
4:45 63 5:41 3:32 72 35 3:54 78
4:41 64 5:36 3:29 71 35 3:51 77
4:37 65 5:32 3:26 70 34 3:48 76
4:33 66 5:28 3:24 69 34 3:45 75
4:30 67 5:24 3:21 68 33 3:42 74
4:26 68 5:20 3:19 67 33 3:39 73

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