Monday, July 28, 2014

A SIMPLE CLASSIC

Heidi and Claude (Camille's sister) with the 1st place price money for being the Fittest Women on Earth

Foothill Community College Track

Monday, July-28, 5:30-7:00pm


Intermediate & Long Distance Workout

6 x 400m with 15sec rest plus a 200m easy recovery jog between efforts.

Workout Detail:  A simple but classic workout that we will repeat throughout the year (for instance, we will do a six interval workout today and add one interval each time we repeat). The 400s are really hard efforts with slow jogging recoveries. You'll recruit and develop the fast-twitch muscles you need to finish strong.

Run at your fastest 1-mile pace. (So if your personal record, or PR, for the mile is 7 minutes, you'll want to perform each 400-meter interval in 104 seconds, or 1:44.) After each 400-meter run, rest for 
15sec, then jog easy for 200m, and then repeat for 6 intervals. I did the pacing for you below:

Mile Time           400M
4:40                        1:09.6
5:00                        1:14.6
5:20                        1:19.5
5:40                        1:24.5
6:00                        1:29.5
6:20                        1:34.5
6:40                        1:39.4
7:00                        1:44.4
7:20                        1:49.4
7:40                        1:54.3
8:00                        1:59.3
8:20                        2:04.3
8:40                        2:09.2
9:00                        2:14.2
9:20                        2:19.2
9:40                        2:24.2
10:00                      2:29.1

Wednesday, July 23, 2014

LET'S RUN

Coach Joey will be on the track tonight leading a special workout.  Foothill Community College track from 5:00-6:30pm

Again...5:00-6:30pm. 

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.