Tuesday, April 15, 2014

JUMP


Coach Joey and the NC Endurance crew.  Thanks Ali for the photo.


Foothill Community College Track
Wednesday, Apr-16, 5:30-7:00pm & 6:00-7:30pm


Intermediate Distance Workout
3 rounds
1x400m, rest 2min, 1x800m, rest 1min, 1x200m, 4min rest
***accelerate tempo on final 50m of each interval
Total:  4200m

Long Distance Workout
3 rounds: 
1x500m, rest 90sec, 1x900m, rest 45sec, 1x300m, 4min rest
***accelerate tempo on final 100m of each interval
Total:  5100m

Workout Details:  The pace for each interval and each round will be consistent  I will be providing pace targets to each athlete.   The acceleration distance must be at a faster tempo.

Sunday, April 13, 2014

IN THE BANK

Coach Chris putting Jason Khalipa through the paces.



Foothill Community College Track
Monday, Apr-14 5:30-7:00pm & 6:00-7:30pm


Intermediate Distance Workout
4x200m with 200m easy jog between efforts
4min rest
1x800m
4min rest
4x200m with 10sec rest plus 200m easy jog between efforts
Total:  4000m

Long Distance Workout
5x200m with 200m easy jog between efforts
4min rest
1x1000m
4min rest
5x200m with 10sec rest plus 200m easy jog between efforts
Total:  5000m

Workout Details:  The 200s will be fast.  You will need to pace the 200m jogs so that you're recovered enough to hold your fast 200m interval time.  I will give each athlete his or her personalized 200m fast interval times.  The 1000m interval will be at your 400m pace from our Apr-9 workout.  For the 2nd set of 200s has an additional 10sec of rest.  Focus on getting your heart rate down during this 10sec rest.

Tuesday, April 8, 2014

CRUSHING



Liz doing what she does best - CRUSHING IT!!!















































FOOTHILL COMMUNITY COLLEGE

WEDNESDAY, APR-9, 5:30-7:00PM & 6:00-7:30PM


Intermediate Distance Workout
4x400m with 40sec rest between intervals
5min rest
3x400m with 40sec rest between intervals
5min rest
2x400m with 40sec rest between intervals

Long Distance Workout
5x400m with 40sec rest between intervals
5min rest
4x400m with 40sec rest between intervals
5min rest
3x400m with 40sec rest between intervals

Workout Details:  I will be providing each athlete their individual 400m pacing.  The pacing is going to be aggressive.  The 400m paces will be the same for every interval.  However, the 40sec rest will be enough for you to recover until you complete the round and earn that 5min rest.  The core of the workout will be in that final round.