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| I love this pic (thanks Ali). I am clearly giving Brian some form of meaningful instruction, but I have zero recollection. Brian, you big trouble maker!! haha |
Foothill Community College Track
Monday, Apr-7 @5:30-7:00pm & 6:00-7:30pm
Intermediate Distance Workout:
3 rounds: 500m run, 400m easy jog, 300m run, 200m easy jog, 100m run
3min rest between rounds
Total: 4800m
Long Distance Workout:
4 rounds: 500m run, 400m easy jog, 300m run, 200m easy jog, 100m run
3min rest between
rounds
Total: 6000m
Track Workout Details:
Run 500m, jog 400m, run
300m, jog 200m, run 100m, rest 3min, repeat for prescribed number of rounds.
CrossFit athletes must learn how to select the correct intensity (their energy burn rate) to match the event duration. This workout has 3 different run tempos so that we can evenly match the intensity with the changing distances. I will be providing every runner their individualized pace targets for every "run" interval. Your tempo will get faster as you progress through each round. Check your splits every 100m so
that you maintain consistency. The jog
pace is anything faster than a walk.
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