Wednesday, August 7, 2013


The NorCal crew chillaxing after killing the Monday workout.  Yep, this is afterwards.  #fast&strong

Wednesday, Aug-7 at 7pm
Foothill College Track

Intermediate Distance
600m, 500m 400m, 300m, 200m, 100m
Rest:  100m walk between intervals

Long Distance
800m, 700m, 600m, 500m 400m, 300m, 200m, 100m
Rest:  100m jog between intervals

***Pace Ranges will be provided to each athlete.

Our endurance workout will be quickly followed by 6 x 8 seconds steep hill sprints at maximum intensity.  

Hill sprints (and sled pulls) are a core part of this training cycle. The purpose of this type of workout is to strengthen your running endurance.  And the short hill repeats will strengthen all your running muscles which will make you less injury prone.  In addition, the hill repeats will increase your power and efficiency enabling you to run faster while using less energy.

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