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| Matt Chan has always been a strong supporter of NC Endurance. We are excited that he is back on his feet and targeting 2015. |
Foothill Community College Track
Monday, Aug-11, 5:30-7:00pm
Intermediate Distance Workout
800m at moderate tempo run with 2min rest
6x300m fast w/ 15sec rest +100m walk + 15sec rest
2min add'l rest
1x1200m (alternate 100m at fast pace plus 300m at moderate pace)
Long Distance Workout
1200m at moderate tempo run with 2min rest
6x300m w/ 15sec rest +100m slow jog +15sec rest
2min add'l rest
1x1600m (alternate 100m at fast pace plus 300m at moderate pace)
Workout Details: I will be providing each athlete their moderate and hard pacing targets. The final interval pacing will be based on your established moderate and fast tempos. I ran the long distance workout earlier today. My 1200 averaged 1:40/400m. My 300s averaged 57sec. My final 1600 alternated between 19sec for the opening 100m and 75sec for next 300m. My total 1600m time was 6min16sec.
Coach Chris. What is a good pace for the 400 and 800. Mile pr 6:26. It was 9:05 9 months ago when I started.
ReplyDeleteHi Carlos, it depends on the workout and the stimulus. Which workout?
ReplyDelete