Sunday, August 17, 2014


Lindsey Valenzuela working on her explosive power

Foothill Community College Track

Monday, Aug-18, 5:30-7:00pm

Intermediate & Long Distance Workout
100m – 200m Accelerations:  
Intervals of 100m, 110m, 120m, 130m, 140m, 150m, 160m, 170m, 180m, 190m, 200m
Pace increases from mile speed down to 400m speed as intervals get longer.  
Walk back to start of next interval for rest.

Workout Details:  I got this acceleration workout from Joe Vigil, US Nat’l Team and Olympic coach.  
“Because maximum velocity at VO2 max for most athletes corresponds very closely with race ability, we use that figure (mile time at VO2 max) to determine training paces.  Start workout at mile speed and end workout at 400m speed."
Example:  Acceleration Workout Calculation

Mile time:  5min or 300sec 
Or 75sec/400m or 19sec/100m

400m time:  60 Seconds
Or 30sec/200m

Example:  Acceleration Workout Formula
Take your 400m speed for 200m (30sec) and subtract your mile speed for 100m (19sec).
30sec – 19sec = 11sec
11sec ÷ 10 = 1.1sec
Acceleration factor of 1.1 seconds

Example:  100 to 200m Acceleration Workout Target Times
100 – 19.0
110 – 19.0 + 1.1 = 20.1
120 – 20.1 + 1.1 = 21.2
130 – 22.3
140 – 23.4
150 – 24.5
160 – 25.6
170 – 26.7
180 – 27.8
190 – 28.9
200 – 30.0
Total Workout = 1650m


  1. Hi Chris, what would a typical warm-up look like for the track work sessions that you program?

    1. Warm-up:
      200 walk
      200-400m easy jog

      Leg swings (10 right leg front to back, left, right side, left side)
      Ankle rotations (10 right & left ankle, clockwise and counter clockwise)
      Knee dives into wall to stretch achilles.

      Side high knee karaoke drill (10yards on each side)
      Alternating forward walkover drill: high knee angled out and lift up & over imaginary hurdle (10 yards)
      Walking knee to chest
      Walking foot pull up to chest (figure 4)

      DRILLS (1x round at 10 yards w/ 10 yard walk between efforts)
      Marching opposite hand to toe touch
      Woodpecker (stand on 1 leg, bend at waist, touch ground w/ 2 hands, will other pivots up to 90deg from ground)
      Walking lunges with pelvic tilt (hip flexor stretch)
      Walking lunges with torso twist
      Jump rope hops with forward lean
      High knees
      Butt kicks
      Straight legs (prime time)
      Fast stutter steps with quick arms
      Crouched side step shuffle (20 yards)
      Side step jumping jacks with arms moving overhead (20 yards)

      ACHILLES, SHIN, IT BAND DRILLS 1x 10 yards
      Heal walk (toes up)
      Tip Toe walk
      Toes In walk (point toes towards each other with heals slightly elevated)
      Toes Out walk (point toes out with heals slightly elevated)
      Ankle In walk (inside of shoe)
      Ankle Out walk (outside of shoe)

      STRIDE OUTS: with full recovery between efforts
      Stride outs are short repeats that are usually between 80-100m in distance.. They are done at fast speeds with full recovery. Again, strides prior to a workout are used to gradually ramp to the intensity of the workout. They are also used to reinforce good biomechanics and the recruitment of fast twitch muscle fibers.
      1 x 80m at 75-80% perceived exertion stride out
      1 x 80m at 80-85% perceived exertion stride out
      1 x 80m at 85-90% perceived exertion stride out
      1 x 80m at 90-95% perceived exertion stride out

  2. Good afternoon coach, i've been following your programming for a couple of weeks.
    I just wanted to know, what is the difference in doing long or intermediate workouts?
    Should I always do the long ones? or the short ones?

    Thank you very much for what you do for us, i really appreciate it.

    1. Hi Andres,
      The long workouts are for the more experienced runners or athletes typically faster than 8min/mile. The goal of these two groups is to run for the same duration. Pick one and go for it