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| Jason getting ready for Team USA vs Team World by running 150 meter flying start repeats last week.
He went 19.3 on his final 98% effort.
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Foothill College Track
Monday, Oct-21 at 5pm
Intermediate Distance
3 x 400m w/ 200m recovery jog
1 x 1000m w/ 4 min rest
4 x 200m w/ 100m walking rest
Long Distance
3 x 400m w/ 200m recovery jog
2 x 1000m w/ 4 min rest
4 x 300m w/ 150m walking rest
Workout Description: I love workouts that have a little bit of everything. They are physically tough but not a mental grind like 12 x 400 or something worse like 10 x 800. This workout has an aerobic & anaerobic stimulus, long & short interval as well as active & passive rest. The 400s and 1000s will be at the same tempo and will be based on your mile PR time. The 200s (or 300s) will be based on your 400m max effort time. I will provide each athlete that specific pace ranges for each interval.
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