DASH. 2024 workouts
Hello there and welcome to TEAM DASH. a Run Club from us to you.
Our mission to continue supporting and creating tighter bonds in our community is growing outside our space and onto the track (Brookdale Park) & roads around our gym.
DASH. is built with you all in mind, from the new runner looking for support and guidance to the advanced runner looking for a challenge and accountability buddies.
We’re here to guide, encourage and support you as you crush your goals and get to know your RISE FITNESS friends a little more.
Over the next 8weeks we’ll be adding 2 weekly workouts to this very blog. They’re meant to guide and or challenge you as need be- complete one or complete both. You’ll certainly reap the fruits of your labor.
We recommend completing them on TUESDAYS and THURSDAYorFRIDAYS (check our Instagram stories @risefitness_nj for updates re: track meet-ups) but they can be completed anyway your schedule allows.
Give yourself at least a day in between efforts.
If you plan on also completing another workout/training session through the day remember, you’ll get more out of what can be completed with the greatest intensity.
Meaning, if you want to be a better/faster runner, prioritize running and complete it much earlier than the other workout.
More isn’t always best, what you can adequately recover from and be consistent with is the way to go!
-AYO
ONLINE PROGRAM WILL RESET for 10 MORE WEEKS, pausing on thanksgiving through the spring.
WEEK 10 (Week of 11/11/2024) FINAL WEEK OF 2024
Day 1
A.
800m RUN (easy/warm-up pace)
B.
4min RUN at 5k PACE (jog 2min)
2min RUN at MILE PACE (jog 1min)
1min RUN at HALF MILE PACE
REST 3min
COMPLETE 3-4x
Day 2
A.
800m RUN (easy/warm-up pace)
B.
12 to 14x400m RUN at 5k PACE
(jog 1min in between)
C.
50yard Accelerations (technical efforts), Walk back to start, rest as needed.
Complete 6-8 Sets
WEEK 9 (Week of 11/4/2024)
Day 1
A.
1mile RUN (easy/warm-up pace)
B.
800m (mile pace)
600m (faster)
400m (800m pace)
200m (faster)
1min REST AFTER EACH EFFORT
*3min REST AFTER 200m RUN
COMPLETE 2-3x
Day 2
A.
1mile RUN (easy/warm-up pace)
B.
8 to 10x 200m RUN + 15 SQUATS, Every 3:00
C.
50yard Accelerations (technical efforts), Walk back to start, rest as needed.
Complete 6-8 Sets
WEEK 8 (Week of 10/28/2024)
Day 1
A.
1mile RUN (easy/warm-up pace)
B.
2x800m (mile pace), 2:00 REST
*2min REST AFTER LAST RUN
C.
3-4x400m (faster than mile pace), 1:30min REST
*3min REST AFTER LAST SET
D.
3-4x200m (faster than above), 1min REST
Day 2
A.
1mile RUN (easy/warm-up pace)
B.
8 to 10x 20 LUNGES then 200m RUN, Every 3:00
C.
50yard Accelerations (technical efforts), Walk back to start, rest as needed.
Complete 6-8 Sets
WEEK 7 (Week of 10/21/2024)
Day 1
A.
1mile RUN (easy/warm-up pace)
B.
5-6x600m (mile pace), 2:00 REST
*4min REST AFTER LAST RUN
C.
3-4x300m (faster than mile pace), 1:30min REST
*3min REST AFTER LAST SET
D.
2-3x150m (faster than above), 1min REST
Day 2
A.
1mile RUN (easy/warm-up pace)
B.
10-12x150-200m, Every 2:00
C.
100yard Striders (technical efforts), Walk back to start
Complete 6-8 Sets (if you can complete these on the turf with minimal footwear/socks)
WEEK 6 (Week of 10/14/2024)
Day 1
A.
4-6x400m (mile pace), 1:30 REST
*3min REST AFTER LAST RUN
B.
3-4x200 (faster than mile pace), 1:00min REST
*3min REST AFTER LAST SET
C.
2-4x100 (faster than above), 1min REST
Day 2
A. COMPROMISED (pre-fatigued legs) RUNS
8x10-15 Air Squats + 200m, Every 3:00
B.
100yard Striders (technical efforts), Walk back to start
Complete 6-8 Sets (if you can complete these on the turf with minimal footwear/socks)
WEEK 5 (Week of 10/7/2024)
Day 1
A.
4x800 to 1,000m (easy), 2min REST
*5min REST AFTER LAST SET
B.
4x300-400 (moderate), 1:30min REST
*5min REST AFTER LAST SET
C.
4x100-200 (fast), 1min REST
Day 2
FARTLEK RUNS (speed play)
-
100m JOG (easy pace) CURVE
100m RUN (200m pace) STRAIGHT
100m JOG (easy pace) CURVE
100m WALK STRAIGHT (outside of the track, never walk on the inside lanes)
-
REPEAT the sequence for max distance in 30-45mins.
WEEK 4 (Week of 9/30/2024)
Day 1
A.
5min EASY RUN
4-5x200m (moderate pace), WALK 100m recovery
-
2-3x400m (moderate pace), WALK 100m
-
1-2x600m (moderate pace), WALK 100m
5min EASY RUN directly after the final 600m.
Day 2
A.
2-3x800m (moderate pace), 1min REST
3min REST directly after the final 800m.
-
2-3x400m (faster pace), 1min REST
3min REST directly after the final 400m.
-
1x400m (faster pace), TIME THIS EFFORT
-
100yard Striders (technical efforts), Walk back to start
Complete 5-8 Sets
WEEK 3 (Week of 9/23/2024)
Day 1
A.
100m (easy pace), NO REST
100m (moderate pace), NO REST
100m (fast pace), NO REST
-
Complete 4-6 Straight sets then REST 4mins
B.
200m (easy pace), NO REST
200m (moderate pace), REST 2mins
-
Complete 3-5 Sets (last set should be moderate then fast pace)
Day 2
A.
1,000-1,600m (easy pace), REST 4min
-
500-800m (moderate pace), REST 2mins
Complete 2 Sets
-
200-400m (moderate BUT technical efforts), REST 1min
Complete 3 Sets then REST 4mins
-
100yard Striders (technical efforts), Walk back to start
Complete 5-8 Sets (if you can complete these on the turf with minimal footwear/socks)
WEEK 2 (Week of 9/16/2024)
Day 1
800-1,000m RUN (easy pace), Rest 2min
200-400m (easy pace), NO rest, roll right into the 100-200m…
100-200m (fast pace), Rest 30sec
100-200m (faster pace), Rest 1min
300-600m (easy pace), NO rest, roll right into the 100-200m…
100-200m (fast pace), Rest 30sec
100-200m (faster pace), Rest 1min
400-800m (easy pace), NO rest, roll right into the 100-200m…
100-200m (fast pace), Rest 30sec
100-200m (faster pace), Rest 1min
800-1,000m RUN (easy pace)
Day 2
A.
150-200m (easy pace), REST 1:00min
300-400m (moderate pace), REST 1:00min
150-200m (fast pace) REST 2:00min
-
REPEAT 3x (target a slightly faster pace with each effort)
B.
100yard Striders (technical efforts), Walk back to start
Complete 8-10 Sets (if you can, complete these on the turf with minimal footwear/socks)
WEEK 1 (Week of 9/9/24)- This is a repeat of week 4 Summer with slight adjustments (7/22/24)
Day 1
1,600-2,000m RUN (*between easy and moderately easy pace), Rest 3min
400m (moderate but faster than 1600-2000m pace), Walk 100m
300m (moderate and faster than 400m pace), Walk 100m
200m (moderate and faster than 300m pace), Walk 100m
REST 3min
4x50m ‘SPRINT’, allow yourself to fully recover ea. time.
2x100m ‘SPRINT’, full recovery
1x200m ‘SPRINT’ (RECORD YOUR TIME HERE)
Day 2
A.
500-1,000m (moderate pace), REST 2min
400-800m (fast pace), REST 2min
300-600m (faster pace) REST 2min
200-400m (faster pace than above, but not your fastest) REST 4-5min
-
B.
100yard Striders (technical efforts), Walk back to start
Complete 8-10 Sets (if you can, complete these on the turf with minimal footwear/socks)
WEEK 10 (Week of 9/2/24)
Day 1
A.
3x300m (fast and consistent pace) + 100m Walk (note, 3 consecutive laps), 2min REST
Complete 3 Sets. Each set of 1,200m should be faster than the prior.
Day 2
A.
1.5 to 2miles (moderate pace), 3min REST
B.
100yard Striders (technical efforts), Walk back to start
Complete 8-10 Sets (if you can, complete these on the turf with minimal footwear/socks)
WEEK 9 (Week of 8/26/24)
Day 1
A.
200-400m RUN
100-200m JOG
REST 2min
-
Complete 4sets, 2min REST
B.
100-200m RUN
100m JOG
REST 1min
-
Complete 4sets, 2min REST
Day 2
A.
Run 5mins (easy), 1min REST
Complete 3sets, Increase pace slightly each time.
REST 4mins AFTER FINAL 5min effort
B.
100yard Striders (technical efforts), Walk back to start
Complete 5-8 Sets (if you can, complete these on the turf with minimal footwear/socks)
WEEK 8 (Week of 8/19/24)
Day 1
A.
1,200 to 1mile (easy), 2min REST
-
B.
1,200 to 1mile (hard- timed effort), 2min REST
-
C.
1,200 to 1mile (easy)
Day 2
FARTLEK RUNS (speed play)
-
100m JOG (easy pace)
100m RUN (200m pace)
100m JOG (easy pace)
100m WALK (outside of the track, never walk on the inside lanes)
-
REPEAT the sequence for max distance in 30-40mins.
WEEK 7 (Week of 8/12/24)
Day 1
A.
5min EASY RUN
4x200m (moderate pace), WALK 100m recovery
-
3x300m (moderate pace), WALK 100m
-
2x400m (moderate pace), WALK 100m
5min EASY RUN directly after the final 400m.
Day 2
A.
2x800m (moderate pace), 30sec REST
3min REST directly after the final 800m.
-
2x400m (faster pace), 30sec REST
3min REST directly after the final 400m.
-
1x400m (faster pace), TIME THIS EFFORT
-
100yard Striders (technical efforts), Walk back to start
Complete 5-8 Sets (if you can, complete these on the turf with minimal footwear/socks)
WEEK 6 (Week of 8/5/24)
Day 1
A.
100m (easy pace), NO REST
100m (moderate pace), NO REST
100m (fast pace), NO REST
-
Complete 4-6 Straight sets then REST 4mins
B.
200m (easy pace), NO REST
200m (moderate pace), REST 2mins
-
Complete 3-5 Sets (last set should be moderate then fast pace)
Day 2
A.
1,000-1,600m (easy pace), REST 4min
-
500-800m (moderate pace), REST 2mins
Complete 2 Sets
-
200-400m (moderate BUT technical efforts), REST 1min
Complete 3 Sets then REST 4mins
-
100yard Striders (technical efforts), Walk back to start
Complete 5-8 Sets (if you can complete these on the turf with minimal footwear/socks)
WEEK 5 (Week of 7/29/24)
Day 1
800-1,000m RUN (easy pace), Rest 2min
200-400m (easy pace), NO rest, roll right into the 100-200m…
100-200m (fast pace), Rest 30sec
100-200m (faster pace), Rest 1min
300-600m (easy pace), NO rest, roll right into the 100-200m…
100-200m (fast pace), Rest 30sec
100-200m (faster pace), Rest 1min
400-800m (easy pace), NO rest, roll right into the 100-200m…
100-200m (fast pace), Rest 30sec
100-200m (faster pace), Rest 1min
800-1,000m RUN (easy pace)
Day 2
150-200m (easy pace), REST 1:30min
300-400m (moderate pace), REST 1:30min
150-200m (fast pace) REST 1:30min
-
REPEAT 5x (target a slightly faster pace with each effort)
WEEK 4 (Week of 7/22/24)
Day 1
1,600-2,000m RUN (*between easy and moderately easy pace), Rest 3min
400m (moderate but faster than 1600-2000m pace), Walk 100m
300m (moderate and faster than 400m pace), Walk 100m
200m (moderate and faster than 300m pace), Walk 100m
REST 3min
2x50m ‘SPRINT’, allow yourself to fully recover ea. time.
2x100m ‘SPRINT’, full recovery
1x200m ‘SPRINT’ (RECORD YOUR TIME HERE)
Day 2
500-1,000m (moderate pace), REST 2min
400-800m (fast pace), REST 2min
300-600m (faster pace) REST 2min
200-400m (faster pace than above, but not your fastest) REST 4-5min
-
REPEAT 1x (target a slightly faster pace with each effort)
WEEK 3 (Week of 7/15/24)
Day 1
800-1,000m RUN (*between easy and moderate pace), Rest 2min
Complete 5 Sets
THEN…
4x200m Rolling* ‘SPRINTS’, Rest 1min
Complete 4 Sets
*Rolling, slow start and build your speed over the distance. You’re not aiming to be at your fastest at the end but looking for long strides,
tall posture, good/strong arm swings and at the very end 85% effort. This is more technical work while fatigued than conditioning in itself.
Day 2
150-200m at FAST pace, Walk 1mins
-
300-400m at MODERATE PACE, Walk 2min
-
600-800m at EASY PACE, REST 3mins
Complete 4-5 Sets
WEEK 2 (Week of 7/8/24)
Day 1
800-1,000m RUN (*between moderate and hard pace), Rest 3min
-
1,600-2,000m RUN (between easy and moderate pace), Rest 2min
-
800-1,000m RUN (between moderate and hard pace), Rest 3min
*Be consistent in your pacing decision. Moderate-Easy-Moderate OR Hard-Moderate-Hard.
THEN..
4-6 Sets
100m ‘Sprint’/Striders
100m Walk
Day 2
3-4* SETS of the following…
-
800m RUN (easy pace), Rest 1min
400m RUN (moderate pace), Rest 2mins
200m RUN (fast pace), Rest 4mins
*Quality over quantity. If your pace drops and or you’re unable to effectively recover stop at 3 Sets.
WEEK 1 (Week of 7/1/24)
Day 1
800m RUN (moderate pace), Rest 1min
200m RUN (fast pace), Rest 2mins
-
800m RUN (moderate pace), Rest 1min
200m RUN (fast pace), Rest 2:30mins
-
800m RUN (moderate pace), Rest 1min
200m RUN (fast pace), Rest 3:00mins
-
800m RUN (moderate pace), Rest 1min
200m RUN (fast pace), Jog 800m (cool-down)
Day 2
1min RUN (moderate pace), Jog 30sec (slow pace)
2min RUN (moderate pace), Jog 1min (slow pace)
3min RUN (moderate pace), Jog 1:30min (slow pace)
4min RUN (moderate pace), Jog 2:00min (slow pace)
-
4min RUN (moderate pace), Jog 2:00min (slow pace)
3min RUN (moderate pace), Jog 1:30min (slow pace)
2min RUN (moderate pace), Jog 1min (slow pace)
1min RUN (moderate pace), Jog 3-4min (cool down)
