Sunday, December 22, 2013

4pm Track Workout

Running in the pack - reverse direction.

***No class on Christmas Day

Foothill College Track

Monday, Dec-23 at 4pm

We will be meeting at 4pm for our Monday workout.  I will be staying late in case we have some athletes unable to come early.  The 4pm class will be doing an alternative workout because we have the track and the football field.  Be ready to pull sleds and do a variety of speed work.

2x (600m, 400m, 300m)
Rest after 600:  2min
Rest after 400:  90sec
Rest after 300:  1min
600m easy jog between rounds
Pace = 1 mile PR
Total:  3800m

Long Distance
2x (600m, 400m, 300m, 200m)
Rest after 600:  2min
Rest after 400:  90sec
Rest after 300:  1min
Rest after 200:  30sec
800m easy jog between rounds
Pace = 1 mile PR
Total:  4600m

Workout Details:  Run 600m, rest 2min, run 400m, rest 90sec, run 300m, rest 1min, (& run 200m, rest 30sec), 600m jog (or 800m jog), repeat.

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