Monday, July 21, 2014

200m ON / 200m OFF

Foothill Community College Track
Monday, July-21, 5:30-7:00pm

Intermediate Distance Workout
1600m, 1200m, 800m, 400m
3min rest between efforts

Long Distance Workout
2000m, 1600m, 1200m, 800m
3min rest between efforts

Workout Details:  Each distance will be performed by alternating 200m fast, 200m jog.  Each athlete will be provided their target pace for the "fast" sections.

Tuesday, July 15, 2014


Alessandra Pichelli doing 162 steps/min intervals.

WEDNESDAY, JULY 16, 5:30-7:00PM

Intermediate and Long Distance Workout
3x600m, 1x400m, 1x300m, 1x200m, 1x400m

Workout Details:  The intensity gets goes up as you progress through this workout. The 200 sets the pace for the final 400.  That final 400 is going to be fast!!  I will give each athlete their 600m pace targets.

The recovery for the 600s are 1:1 (work:rest).  The recovery for the balance of the intervals is 1min rest plus 200 easy jog plus 200m walk.

This workout has special value to me.  This is the exact workout that my athletes ran 7 days prior to last year's CrossFit Games.  Do you think thay ran it this week?

Sunday, July 13, 2014


Girish setting the pace!!

Foothill Community College Track

Monday, July-14, 5:30-7:00pm

Intermediate & Long Distance
Yes - it was back in March we did hill intervals.  Time for another road trip!!

We will be performing our typical warm-up including dynamic drills and then heading out on the open road for a 1.2 mile extended warm-up prior to performing a series of long hill intervals with ballistic movements. 

5 rounds:  30sec, 5 jumping air squats, 20sec, 5 broad jumps, 10sec, 5 walking lunges

The hill interval recovery will be a walk back down to the original starting point (full recovery). Then we get back on the road for a 1.2 mile warm down back to the track.