Typical D1 College Workouts?

I think you should focus on improving your times and not on what kind of workouts you will have to do. If you get faster and stronger you will be able to do harder workouts.

But I will still try to somewhat answer your question. Based on the times you posted it seems to me that you are a 800-1500m guy. This makes it a little difficult because different coaches can have completely different approach for these distances. Some might focus more on aerobic training and others more on anaerobic. I will just give you a couple possible workouts that you might be doing.

Off-season:

3-5 mile tempo. Pace depends on your level and the other athletes' level, maybe around 5:40 pace.

4-5x1600m with 2min rest at 5:20 pace.

8x800m at 2:30min.

In season:

For 1500m runner:

2x4x400m at mile race pace with 2 min rest and 4 min between sets.

1000-800-600-400, 5min rest starting a little slower than mile race pace and running around 800m race pace for the 400m.

3x(600-100m jog - 200m). At mile race pace with 5 min rest.

For 800m runner:

3x500m with full recovery (8min or something) at race pace).

8x200m with 200m walk rest starting a little above race pace and finishing about 2-3 sec under it.

5x300m at 800m race pace with 2min rest.

Best thing you can do is to start running consistently.

Begin to run every day. Double 2 - 6 times per week. These 9 - 13 runs per week are the MOST IMPORTANT WORKOUT.

And considering specifics:

The workouts listed above seem sound.

For 5/10k runners there might be stuff like

5-10x mile @ half marathon pace with short recoveries or stuff like 4 - 6 x mile @ 10k pace or 8-10x1k @ 10 k pace or 10-20x400@5k-3K pace for example... Keep it at controlled effort for most of the time.

Pikachu

60-120 miles per week

In preparation for the outdoor season, the coach at my school has the entire distance/mid-distance corps running progression runs - six miles at the longest. The length of these workouts varies depending on the individual athlete's event focus and ability. Top distance guys will do all six miles, starting at 5:15 pace and cutting down to 4:45 pace; stud milers will run about 4.5 miles.

Distance runs were *always* 6:00 or faster pace, except the day before a race. Track workouts were often either 2 miles (mid 9:00's) to 400m (60") ladders or 12 X 400m repeats (60-62), 1 or 2 mins rest. 5 mile morning runs. 13 mile weekend runs. Times not necessarily mine, but the norm for the good runners. And we were a top 15 type track team, with distance a top 20.

In season:

For 1500m runner:

2x4x400m at mile race pace with 2 min rest and 4 min between sets.

1000-800-600-400, 5min rest starting a little slower than mile race pace and running around 800m race pace for the 400m.

3x(600-100m jog - 200m). At mile race pace with 5 min rest.

For 800m runner:

3x500m with full recovery (8min or something) at race pace).

8x200m with 200m walk rest starting a little above race pace and finishing about 2-3 sec under it.

5x300m at 800m race pace with 2min rest.[/quote]

Those are high school workouts at best

If you say so. What would be a college workout then? Some of these workouts are actually quite hard if you have some decent prs. Maybe that's just not the case for you.

LookingtoTrack wrote:

Those are high school workouts at best

Idiot of the day.

The distances and paces of the reps and runs do not matter. All that matters is the effort required to run those reps and that most all distance and paces are included in your training somewhere.

Some days you need to practice running fast, some days you need to practice running far, some days you need to practice running 6:00 pace and some days you need to practice running 5:00 pace. You never need to practice running hard but you do need to practice racing.