Suburban Striders Running Club

Heartbreak Hill Mileage Map
Town of Wellesley Trails Network

Mileage Measurement Tool - Weston as Starting Map
Map My Run

Old Handouts (2004-2007)

September 30
drills
5-7 x 3minutes @ 7.5p.e. (tempo effort) with 2 minutes jog rest (less than 25 miles a week will have the option to walk the rest)

September 24
drills

less than 25 miles/week
400 p.e. of 8
800 p.e. of 7.5
1200 p.e. of 8
800 p.e. of 7.5
400 p.e. of 8
3-4 minutes rest (walk for rest)

more than 25 miles/week
600 p.e. of 8
1200 p.e. of 7.5
mile p.e. of 8
1200 p.e. of 7.5
600 p.e. of 8
longer rest, 3-4 minutes walk or jog

September 17
on the grass fields, 5-6 x800 with approx. 3 minutes rest. p.e. of 7.5 followed by striders (4-6 x 60meters)
(less than 25 miles a week should walk the rest, more than 25 miles should jog it)

September 10
Drills

more than 25 miles/week
3-4x 800(200 jog) 200 3-3.30 minutes walk or jog rest, p.e. of 8
3x200 @ p.e. of 8 w/ 2-2.30 minutes walk or jog rest

less than 25miles/week
3x600(200 jog) 200, 3 minutes walk or jog rest, p.e. of 8
4x200 @ p.e. of 8 w/ 2 minutes walk or jog rest

September 3
Drills

More than 25miles/week = 4-5x1000m (2-3minutes walk or jog rest), 7.5p.e., tempo pace followed by 4-6 x60meter strides

Less than 25 miles/week = 4-5x800m (2-3minutes walk or jog rest), 7.5p.e., tempo pace followed by 4-6 x60meter strides

August 27
Everyone:

Drills
1 mile hard @ 8-8.5p.e., rest 3-4minutes
3-4 x600meters @ 8p.e., rest 2.30-3.30minutes

less than 25m/week would be recommended to walk the rest
more than 25m/week would be recommended to jog the rest
shorter work, but a higher intensity

Optional: Hurdle circuit for hip strength

August 20
More than 25 miles/week
Drills
8-10 x 400 @ 7.5-8p.e.
2-3 minutes jog or walk rest

Less than 25 miles/week
6-8 x 400 7.5-8p.e.
2-3 minutes jog or walk rest

For everyone: the 400s should be only slightly faster than your regular mile pace, but should still be at a steady tempo pace so they are consistent.

August 13
Drills

more than 25miles/week
2x(1 mile @ 7.5p.e.; 2x400 @ 8.0p.e.)
jog/walk rest; 5 minutes between sets, 4minutes between mile & 400s, 3 minutes between 400s

less than 25miles/week
2x(1000 @ 7.5p.e., 600 @ 8p.e., 200 @ 9p.e.)
walk rest (jog if possible); 5 minutes between sets, 4minutes between 1k & 600, 3 minutes between 600 & 200)

August 6

less than 25miles/week
4 x 3 minutes @ 8p.e. with 3 minutes rest (walk or jog)
2-3 x 60s @ 8.5p.e. with 2 minutes rest

more than 25miles/week
4 x 5 minutes @ hard tempo pace (7.5) with 3minutes rest (jogging)
3 x 60s @ 8p.e. 2minutes rest (walk or jog rest)

July 30th

Wednesday
Drills then:
more than 25m/week
1x1000
800 (200jog) 200
600 (200jog) 200
400 (200jog) 200
2.30-3minutes walk/jog between each set, effort @ 8.0p.e.

optional: hip strength/stability complex after

less than 25m/week
1x800
2x600
3x400
2.30-3minutes between sets
2minutes between reps
walk/easy jog for recovery
effort @ 8.0p.e.

optional: hip strength/stability complex after

July 23rd

Wednesday
more than 25 miles/week:
drills
3x1000m with 3minutes jog rest @ 7.5
2-3 x 200meters with 200 jog rest @ 8.0

less than 25 miles/week:
drills
3x800 with 3 minutes walk rest @ 7.5
2 x 200 meters with 200 rest @ 8.0

July 16th

Wednesday
Those taking part of the Marathon 5-miler will do:
6-8x200 @ 8.5 p.e. and 2.30-3min recovery

Those not taking part in the race:
8-10 x 300 meters w/ 2.30 rest at 8 p.e., at the immediate conclusion of each 300, 1 exercise with 10 repetitions will be completed. Exercises will be as follows: jumping jacks, squats, push-ups, v-ups (crunches), jumping jacks, squats, push-ups, v-ups

**for less than 25 miles, the same as above except fewer repeats, 6-8 x 300 meters

July 9th

Wednesday
Drills followed by

more than 25 miles:
5x600 @ p.e. of 8, rest = 3 minutes jog/walk
followed by 3-4 x 60 meter easy strides focusing on form (walk back)

less than 25 miles:
600
3x400
2x200
p.e. of 8 with recovery of 3 minutes jog/walk between the 600 & 400s, 2 minutes between the 200s

July 2nd

Wednesday
Drills followed by

Hill repeats at Regis College.