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| Brian picked the 48" wall for his 60 box jumps during last weeks strength endurance workouts. |
Foothill Community College Track
Wednesday, Sept-3, 5:30-7:00pm
10 rounds:
2 minutes ON and 20 seconds OFF
Workout Details: This workout should be done on an out and back course where you would run 2min down, take a 20sec rest, turn and run back to the original starting point. NC Endurance will run it on the track (clockwise & counter clockwise). Although I have provided target distances below, you should pick a sustainable pace where you cover the same distance each round. Your distance from round to round should not deviate by more than 10 meters.
Workout Pacing:
Workout Pacing:
|
Current Mile PR Time
|
Min Distance (meters)
|
Max Distance (meters)
|
|
5:00
|
539
|
544
|
|
5:20
|
510
|
515
|
|
5:40
|
484
|
489
|
|
6:00
|
460
|
465
|
|
6:20
|
439
|
444
|
|
6:40
|
419
|
424
|
|
7:00
|
401
|
406
|
|
7:20
|
385
|
390
|
|
7:40
|
370
|
375
|
|
8:00
|
356
|
361
|
|
8:30
|
337
|
342
|
|
9:00
|
320
|
325
|
|
9:30
|
304
|
309
|
|
10:00
|
290
|
295
|
|
11:00
|
265
|
270
|
|
12:00
|
244
|
249
|
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