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| Getting some last minute working detail. |
FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, MAY-5, 5:30-7:00 & 6:00-7:30
Intermediate and Long Distance Workout
3 x 2min ON with 2min rest between efforts
200m easy jog
4 x 90sec ON with 90sec rest between efforts
200m easy jog
5 x 1min ON with 1min rest between efforts
200m easy jog
Workout Details: This is going to be one of our best workouts EVER!!! We will be working on track positioning and tactics during this workout. Every athlete will be starting at the same time but at different locations on the track. I will be staggering your starting location based on your current estimated mile PR time. As example, during the 2min ON intervals, the 5:20min miler will be running 583m and the 8min miler will be running 391m. All runners will be converging on the final turn and crossing the finish line at the same time.
Workout Pacing Targets
Mile PR Time
|
2min ON (meters) target
|
90sec ON (meters) target
|
60sec ON (meters) target
|
5:20
|
583
|
437
|
291
|
5:40
|
548
|
411
|
274
|
6:00
|
518
|
388
|
259
|
6:20
|
491
|
368
|
245
|
6:40
|
467
|
350
|
233
|
7:00
|
446
|
334
|
223
|
7:20
|
426
|
319
|
213
|
7:40
|
408
|
306
|
204
|
8:00
|
391
|
293
|
196
|
8:30
|
368
|
276
|
184
|
9:00
|
348
|
261
|
174
|
10:00
|
314
|
235
|
157
|
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