Interval Sheet

Run Interval Workout Guide
as of 16 Dec 05
Insert most recent 1.5 mile assessment time in cell D2 below to obtain individual work interval times
Date
Name
2400m
12:30
1600m
8:20
7:45 (=9:00 x 0.62)
(1.5 mi)
Work Work:Rest Rep Rest Set Rest Split Split
Workout
Workout
Factor Interval
Ratio
Interval
Interval
Order
W-out volume
(mins)
(mins)
(mins)
200m
2 x 4 x 400m
0.975
2:01
1:0.5
1:00
3:00
1.05
6:33
1:0.5
3:16
na
0.97
0.90
0.85
3:01
0:56
0:53
1:1
1:1
1:1.5
3:01
0:56
1:19
3:00
3:00
3:00
0.97
0.91
4:02
1:53
1:1
1:1
4:02
1:53
4:00
1:00
3200m
400m 800m
1 x 3 x 1200m
2:11
4:22
3600m
200m 400m
1 x 3 x 600m
1 x 3 x 200m
2 x 3 x 200m
1:00
2:01
3600m
200m 400m
1 x 3 x 800m
1 x 4 x 400m
1:00
0:56
2:01
4000m
Perform a 1.0 mile reassessment between weeks 4 and 5 and enter new time below
Date
Name
1600m
6:00
(reassessment 1.0 time here)
(1.0 mi)
Workout
Order
Workout
Factor
W-out volume
Work Work:Rest Rep Rest

Interval
Ratio
Interval
(mins)
(mins)
Set Rest Split

Interval
Split
(mins)
200m 400m
1200m Aus Pursuit

1 x 3 x 600m
0.98
1 x 4 x 300m
0.91
5:34
2:12
1:01
1:1
1:1
2:12
1:01
4:00
0:55
0:44
0:40
1:51
1:28
4200m
Newtons
4 x 5 x 200m
4000m
(same work time, decreasing rest time)

0.95
0:42
decreasing 45/35/25/15
(secs)
2:00
Rep restart times

Set 1 Set 2 Set 3
1:30
200m
Knockouts
1 x 10 x 400m
4000m
(run at one second + 400m time at 1600m race pace)

0:01
1:31
1:1
90 secs
1:30
0:45
200m
2 x 4 x 400m
1:30
1:0.5
0:45
3200m
Compare Workout 8 to Workout 1 - note your improvement
Dr N Baumgartner / 342nd TRS / 473-3621 / 16 Dec 05
3:00
0:45
1:20
1:10
Run Interval Workout Guide
Set 4
1:00
as of 16 Dec 05
Muscular Fitness - Basic Calisthenics Set / Rep / Work:Rest Guidance
as of 16 Dec 05
Conduct primary (pull-up, sit-up, push-up) calisthenic exercises using the basic cal set system:
Steps
1 - Select a set x rep from the list; e.g. , 3 sets x 33% of max reps
2 - Determine number of reps per set by taking % of your current one set maximum; e.g. , if one's sit-up max = 45 reps
then 33% of 45 is 15, workout is 3 sets of 15 reps per set
3 - Rest between sets is on the minute cycle, i.e., perform the first set of reps, rest for the remainder of one minute, then start
the next set at the 60 second cumulative time mark, and start the third set at the cumulative 120 second mark
Introductory Level (Set x Rep = 1.0 Volume)

Sets % Max Reps Work + Rest Time
3
33%
Minute Cycle
4
25%
Minute Cycle
20%
Minute Cycle
Ensure rest periods between sets are consistent
Advanced Level (Set x Rep = 1.20-1.25 Volume)

Sets % Max Reps Work+ Rest Time
Ensure rest periods between sets are consistent
3
40%
Minute Cycle
4
30%
Minute Cycle
25%
Minute Cycle
Body Weights 135 lb -165 lb
Resistance
Exercise
Resistance Training
Strength Learning Phase
Body Weight
150
152.5
155
157.5
160
162.5
165
103
105
107
109
110
112
114
116
109
111
113
114
116
118
120
122
124
50
51
52
53
53
54
55
56
57
58
105
107
109
111
113
114
116
118
120
122
124
14
14
14
15
15
15
15
16
16
16
16
17
80%
108
112
114
116
118
120
122
124
126
128
130
132
7 Lat Raise
7%
10
10
10
10
11
11
11
11
11
11
12
8 Straight Curl
35%
47
49
50
51
52
53
53
54
55
56
57
58
9 Back Squat
75%
101
105
107
109
111
113
114
116
118
120
122
124
10 Push Press
40%
54
56
57
58
59
60
61
62
63
64
65
66
11 Leg Ext
65%
88
91
93
94
96
98
99
101
102
104
106
107
12 Leg Curl
45%
61
63
64
65
66
68
69
70
71
72
73
74
Variables:
Sets
2-3
Reps
10-12
Load
(%BWt)
135
140
142.5
145
147.5
1 Flat Bench
70%
95
98
100
102
2 Seated Row
75%
101
105
107
3 Tri Push Down
35%
47
49
4 Lat Pulldowns
75%
101
5 Incline Abd
10%
6 Deadlift
W:R
1 min system
Load
%Body Weight
Rest Activity
Passive
Rest btw Stations

1 minute
Body Wt 167.5 lb - 195 lb
Resistance
Exercise
Resistance Training
Body Weight
180
182.5
185
187.5
190
192.5
195
124
126
128
130
131
133
135
137
131
133
135
137
139
141
143
144
146
60
61
62
63
64
65
66
67
67
68
128
129
131
133
135
137
139
141
143
144
146
17
17
17
18
18
18
18
19
19
19
19
20
80%
134
136
138
140
142
144
146
148
150
152
154
156
7 Lat Raise
7%
12
12
12
12
12
13
13
13
13
13
13
14
8 Straight Curl
35%
59
60
60
61
62
63
64
65
66
67
67
68
9 Back Squat
75%
126
128
129
131
133
135
137
139
141
143
144
146
10 Push Press
40%
67
68
69
70
71
72
73
74
75
76
77
78
11 Leg Ext
65%
109
111
112
114
115
117
119
120
122
124
125
127
12 Leg Curl
45%
75
77
78
79
80
81
82
83
84
86
87
88
Variables:
Sets
2-3
Reps
10-12
Load
(%BWt)
167.5
170
172.5
175
177.5
1 Flat Bench
70%
117
119
121
123
2 Seated Row
75%
126
128
129
3 Tri Push Down
35%
59
60
4 Lat Pulldowns
75%
126
5 Incline Abd
10%
6 Deadlift
W:R
1 min system
Load
%Body Weight
Rest Activity
Passive
Rest btw Stations

1 minute
Resistance
Exercise
Resistance Training
Body Weight
210
212.5
215
217.5
220
222.5
270
145
147
149
151
152
154
156
189
144
145
147
149
151
152
154
156
189
142
144
145
147
149
151
152
154
156
189
150
152
154
156
158
159
161
163
165
167
203
20
20
20
21
21
21
21
22
22
22
22
27
80%
158
160
162
164
166
168
170
172
174
176
178
216
7 Lat Raise
8%
16
16
16
16
17
17
17
17
17
18
18
22
8 Straight Curl
35%
69
70
71
72
73
74
74
75
76
77
78
95
9 Back Squat
70%
138
140
142
144
145
147
149
151
152
154
156
189
10 Push Press
50%
99
100
101
103
104
105
106
108
109
110
111
135
11 Leg Ext
65%
128
130
132
133
135
137
138
140
141
143
145
176
12 Leg Curl
45%
89
90
91
92
93
95
96
97
98
99
100
122
Variables:
Sets
2-3
Reps
10-12
Load
(%BWt)
197.5
200
202.5
205
207.5
1 Flat Bench
70%
138
140
142
144
2 Seated Row
70%
138
140
142
3 Tri Push Down
70%
138
140
4 Lat Pulldowns
75%
148
5 Incline Abd
10%
6 Deadlift
W:R
1 min system
Load
%Body Weight
Rest Activity
Passive
Rest btw Stations

1 minute
Body Wt 135 lb -165 lb
Resistance
Exercise
Resistance Training
Load
Endurance Phase
Body Weight
150
152.5
(%BWt)
135
140
142.5
145
147.5
155
157.5
160
162.5
165
1 Flat Bench
63%
85
88
90
91
93
95
96
98
99
101
102
104
2 Seated Row
68%
91
95
96
98
100
101
103
105
106
108
110
111
3 Tri Push Down
32%
43
44
45
46
46
47
48
49
50
50
51
52
4 Lat Pulldowns
68%
91
95
96
98
100
101
103
105
106
108
110
111
9%
12
13
13
13
13
14
14
14
14
14
15
15
72%
97
101
103
104
106
108
110
112
113
115
117
119
6%
10
10
10
10
10
10
8 Straight Curl
32%
43
44
45
46
46
47
48
49
50
50
51
52
9 Back Squat
68%
91
95
96
98
100
101
103
105
106
108
110
111
10 Push Press
36%
49
50
51
52
53
54
55
56
57
58
59
59
11 Leg Ext
59%
79
82
83
85
86
88
89
91
92
94
95
97
12 Leg Curl
41%
55
57
58
59
60
61
62
63
64
65
66
67
Variables:
Sets
2-3
Reps
17-20
5 Incline Abd
6 Deadlift
7 Lat Raise
W:R
1 min system
Load
%Body Weight
Rest Activity
Passive
Rest btw Stations

1 minute
(FB,DL,BS 12-15 reps)
Resistance
Exercise
Resistance Training
Endurance Phase
Body Weight
180
182.5
185
187.5
190
192.5
195
112
113
115
117
118
120
121
123
118
120
122
123
125
127
128
130
132
54
55
56
57
57
58
59
60
61
61
115
116
118
120
122
123
125
127
128
130
132
15
15
16
16
16
16
16
17
17
17
17
18
72%
121
122
124
126
128
130
131
133
135
137
139
140
6%
11
11
11
11
11
11
11
12
12
12
12
12
8 Straight Curl
32%
53
54
54
55
56
57
57
58
59
60
61
61
9 Back Squat
68%
113
115
116
118
120
122
123
125
127
128
130
132
10 Push Press
36%
60
61
62
63
64
65
66
67
68
68
69
70
11 Leg Ext
59%
98
99
101
102
104
105
107
108
110
111
113
114
12 Leg Curl
41%
68
69
70
71
72
73
74
75
76
77
78
79
Variables:
Sets
2-3
Reps
17-20
Load
(%BWt)
167.5
170
172.5
175
177.5
1 Flat Bench
63%
106
107
109
110
2 Seated Row
68%
113
115
116
3 Tri Push Down
32%
53
54
4 Lat Pulldowns
68%
113
9%
5 Incline Abd
6 Deadlift
7 Lat Raise
W:R
1 min system
Load
%Body Weight
Rest Activity
Passive
Rest btw Stations

1 minute
Resistance
Exercise
Resistance Training
Endurance Phase
Body Weight
210
212.5
215
217.5
220
222.5
225
131
132
134
135
137
139
140
142
138
140
142
143
145
147
149
150
152
64
65
65
66
67
68
69
69
70
71
135
137
138
140
142
143
145
147
149
150
152
18
18
18
18
19
19
19
19
20
20
20
20
72%
142
144
146
148
149
151
153
155
157
158
160
162
6%
12
13
13
13
13
13
13
14
14
14
14
14
8 Straight Curl
32%
62
63
64
65
65
66
67
68
69
69
70
71
9 Back Squat
68%
133
135
137
138
140
142
143
145
147
149
150
152
10 Push Press
36%
71
72
73
74
75
76
77
77
78
79
80
81
11 Leg Ext
59%
116
117
118
120
121
123
124
126
127
129
130
132
12 Leg Curl
41%
80
81
82
83
84
85
86
87
88
89
90
91
Variables:
Sets
2-3
Reps
17-20
Load
(%BWt)
197.5
200
202.5
205
207.5
1 Flat Bench
63%
124
126
128
129
2 Seated Row
68%
133
135
137
3 Tri Push Down
32%
62
63
4 Lat Pulldowns
68%
133
9%
5 Incline Abd
6 Deadlift
7 Lat Raise
W:R
1 min system
Load
%Body Weight
Rest Activity
Passive
Rest btw Stations

1 minute
Muscular Fitness - Exercise Inventory
as of 16 Dec 05
Muscular Fitness Training: Resistance Trng, Cals, Devices (med balls, ropes, object carries), Plyometrics, and
Operational-Functional MF (multi-joint, multi-task activities). Not an all-inclusive inventory
Resistance Trng
Upper
Chest Fly
Chest (bench) Press
Lat Pull Down
Shoulder (overhead) Press
Seated or Erect Row
Bi-directional bent-arm flys
(shoulder horizontal flex and ext)
Arm (bicep) Curls
Tricep Flexion / Dips
Rotator Cuff
Lateral Raise
Core
Ab Crunch
Trunk Rotator
Back Extension
Lower
Leg Press
Leg (knee) Extension
Leg (knee curl) Flexion
Hip Flexion
Hip Extension
Hip Abduction
Hip Adduction
Calf (heel) Raise
Gluteus Work
Dorsi Flexion
Whole
Clean
Clean & Jerk
Squat, back
Squat, front
Squat, overhead
Thrusters
Snatch
Calisthenics
Upper
Pull-up
Push-up
Arm Rotations
Pull-ups with partner
Push-ups, raised (box, wall)
Core
Crunch
Sit-up
X-Knee Crunch (feet on wall)
Flutter Kicks
Hanging Leg Raise
(knees to elbows)
V Raise / + with alt leg
Windshield Wipers
Lower
Squats
Lunges
Iron Mikes
Whole
Squat Thrust
Mt Climber
6/8 Ct Body Builder
Jumping Jacks
Burpees
Medicine Ball
Upper
2 Arm Putt
1 Arm Putt
Log Throw
2 Arm Over
1 Arm Over
1 Arm Under
Wood Chopper
Throw from knees to Pop-up
Core
Basic Rotation Close
Basic Rotation Dx
Sit-up and Throw
2 Arm Trunk Push
Rotation Dx c cross-over
Lower
Mule Kick
Squat Push Press
c jump, toss, 1/4 turn
Whole
Thruster w ball
Overhead Toss
Muscular Fitness - Exercise Inventory
Plyometrics
Rope Work
Field Activities
Flexibility
as of 16 Dec 05
Lower
Box jumps
Upper
Standard Rope Climb
Hands only
Negatives
Repeats (10', 15', 20')
Rescue Drags
Sled Work
Buddy Carry
kinetic chain: low back, hip, hamstrings (3), quad, calf-gastroc/soleus / ITB (2), shin, shin exag
Whole
Squat Jumps
Double Jumps
Side to Side Jumps
Medicine Ball Jumps
Whole
Tug-O-War

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Run Interval Workout Guide

Work Work:Rest Rep Rest

Set Rest Split

1200m Aus Pursuit

(same work time, decreasing rest time)

Rep restart times

(run at one second + 400m time at 1600m race pace)

Compare Workout 8 to Workout 1 - note your improvement

Dr N Baumgartner / 342nd TRS / 473-3621 / 16 Dec 05

Run Interval Workout Guide

Dr N Baumgartner / 342nd TRS / 473-3621 / 16 Dec 05

Muscular Fitness - Basic Calisthenics Set / Rep / Work:Rest Guidance

Introductory Level (Set x Rep = 1.0 Volume)

Ensure rest periods between sets are consistent

Advanced Level (Set x Rep = 1.20-1.25 Volume)

Dr N Baumgartner / 342nd TRS / 473-3621 / 16 Dec 05

Body Weights 135 lb -165 lb

Strength Learning Phase

3 Tri Push Down

Dr N Baumgartner / 342nd TRS / 473-3621 / 16 Dec 05

Rest btw Stations

Body Wt 167.5 lb - 195 lb

Strength Learning Phase

3 Tri Push Down

Dr N Baumgartner / 342nd TRS / 473-3621 / 16 Dec 05

Rest btw Stations

Body Wt 197.5 lb - 225 lb

Strength Learning Phase

3 Tri Push Down

Dr N Baumgartner / 342nd TRS / 473-3621 / 16 Dec 05

Rest btw Stations

Body Wt 135 lb -165 lb

3 Tri Push Down

Dr N Baumgartner / 342nd TRS / 473-3621 / 16 Dec 05

Rest btw Stations

(FB,DL,BS 12-15 reps)

Body Wt 167.5 lb - 195 lb

3 Tri Push Down

Dr N Baumgartner / 342nd TRS / 473-3621 / 16 Dec 05

Rest btw Stations

(FB,DL,BS 12-15 reps)

Body Wt 197.5 lb - 225 lb

3 Tri Push Down

Dr N Baumgartner / 342nd TRS / 473-3621 / 16 Dec 05

Rest btw Stations

(FB,DL,BS 12-15 reps)

Muscular Fitness - Exercise Inventory

Dr N Baumgartner / 342nd TRS / 473-3621 / 16 Dec 05

Muscular Fitness - Exercise Inventory

Dr N Baumgartner / 342nd TRS / 473-3621 / 16 Dec 05

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