Sunday, April 27, 2014



Foothill Community College Track

Monday, Apr-28, 5:30 - 7:00pm & 6:00 - 7:30pm

Intermediate & Long Distance Workout
2 rounds
1x2min ON with 20sec rest
2x90sec ON with 15sec rest
3x60sec ON with 10sec rest
4x30sec ON with 5sec rest
3min rest between rounds

Workout Details:  This is a tempo workout that will be based on the total 10min duration of each round.  However, we will be running at a slightly faster intensity because of the added rest between intervals.  I'm interested in the total amount of distance accumulated for each round.  The distances between rounds should differ by less than 50m.  The rest between intervals is short.  You will be accumulating distance during these walking rests.   The rest between rounds will be passive.

We will also have an optional 8-10 second hill sprint workout following the tempo run.  We will be running 4-5 rounds with full recovery between rounds.  Hill sprints will help convert our CrossFit strength and power into pure running speed for sprinting as well as a strong race finishes.

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