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| Coaching running biomechanics at the NorCal CrossFit run clinic. |
Foothill College Track
Monday, Nov-25 at 5pm
Intermediate Distance
2 rounds (800, 400, 200, 100)
3 min rest after the 800s
2 min rest after the 400s
1 min rest after the 200s
2 min rest after the 100s
3 min rest after the 800s
2 min rest after the 400s
1 min rest after the 200s
2 min rest after the 100s
Long Distance
3 rounds (800, 400, 200, 100)
3 min rest after the 800s
90 sec rest after the 400s
45 sec rest after the 200s
2 min rest after the 100s
Each athlete will be given a pace range for their 800m interval. The 800m pace will be based on your mile PR time. Each athlete will select their individual pace for the 400s, 200s, and 100s. However, the tempo for each of these intervals must get progressively faster. As example, my 800 pace is 3min. My 400 tempo would need to be faster than 1:30. My 200m tempo would need to be faster than my 400m finishing tempo. Finally, my 100m tempo needs to be the fastest tempo.
3 min rest after the 800s
90 sec rest after the 400s
45 sec rest after the 200s
2 min rest after the 100s
Each athlete will be given a pace range for their 800m interval. The 800m pace will be based on your mile PR time. Each athlete will select their individual pace for the 400s, 200s, and 100s. However, the tempo for each of these intervals must get progressively faster. As example, my 800 pace is 3min. My 400 tempo would need to be faster than 1:30. My 200m tempo would need to be faster than my 400m finishing tempo. Finally, my 100m tempo needs to be the fastest tempo.
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