Sunday, June 15, 2014

Classic Pyramid

Our Coach Joey won the USA Track & Field Pacific Association long jump this past weekend.  Congratulations Joey!!  

Coach Joey has offered up this excellent workout from his days as an collegiate All American runner.

Foothill Community College Track
Monday, June 16, 5:30 to 7:00pm

Intermediate Distance Workout
Total: 3000m

Long Distance Workout
Total: 3800m

Workout Details: Everyone should concentrate on fast starts (obviously without burning yourself out), and strong and efficient form throughout every 200, 300, 400, 600, and 800. The 200 and 300 are for building speed, whereas the 600 and 800 are designed to build wind/endurance and a strong finish. The slightly aggressive pacing is the same for every interval.

Workout Rest: The rest will increase up the pyramid and decrease as it goes back down. 
1:00 after the 200,
1:30 after the 300,
2:00 after the 400,
2:30 after the 600,
3:00 after the 800,
2:30 after the 600,
2:00 after the 400,
and 1:30 after the 300.

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