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| Liz and Sally |
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| Yoda and Luke |
Foothill Community College Track
Wednesday, Oct-15, 5:30-7:00pm
Intermediate Distance Workout
3 rounds
600m, 400m, 200m w/ 3min rest b/t reps
5min rest b/t rounds
Long Distance Workout
3 rounds
800m, 400m, 200m w/ 3min rest b/t reps
5min rest b/t rounds
Workout Pacing
|
Current Mile PR Time
|
800m target time
|
800m pace (per 100m)
|
600m target time
|
800m pace (per 100m)
|
400m target time
|
400m pace (per 100m)
|
200m target time
|
200m pace (per 100m)
|
|
5:00
|
2:38
|
0:19
|
1:58
|
0:19
|
1:14
|
0:18
|
0:33
|
0:16
|
|
5:15
|
2:46
|
0:20
|
2:04
|
0:20
|
1:18
|
0:19
|
0:35
|
0:17
|
|
5:30
|
2:54
|
0:21
|
2:10
|
0:21
|
1:22
|
0:20
|
0:37
|
0:18
|
|
5:45
|
3:01
|
0:22
|
2:16
|
0:22
|
1:25
|
0:21
|
0:38
|
0:19
|
|
6:00
|
3:09
|
0:23
|
2:22
|
0:23
|
1:29
|
0:22
|
0:40
|
0:20
|
|
6:15
|
3:17
|
0:24
|
2:28
|
0:24
|
1:33
|
0:23
|
0:42
|
0:21
|
|
6:30
|
3:25
|
0:25
|
2:34
|
0:25
|
1:36
|
0:24
|
0:43
|
0:21
|
|
6:45
|
3:33
|
0:26
|
2:39
|
0:26
|
1:40
|
0:25
|
0:45
|
0:22
|
|
7:00
|
3:41
|
0:27
|
2:45
|
0:27
|
1:44
|
0:26
|
0:47
|
0:23
|
|
7:15
|
3:49
|
0:28
|
2:51
|
0:28
|
1:48
|
0:27
|
0:48
|
0:24
|
|
7:30
|
3:57
|
0:29
|
2:57
|
0:29
|
1:51
|
0:27
|
0:50
|
0:25
|
|
7:45
|
4:05
|
0:30
|
3:03
|
0:30
|
1:55
|
0:28
|
0:52
|
0:26
|
|
8:00
|
4:13
|
0:31
|
3:09
|
0:31
|
1:59
|
0:29
|
0:53
|
0:26
|
|
8:15
|
4:21
|
0:32
|
3:15
|
0:32
|
2:03
|
0:30
|
0:55
|
0:27
|
|
8:30
|
4:28
|
0:33
|
3:21
|
0:33
|
2:06
|
0:31
|
0:57
|
0:28
|
|
8:45
|
4:36
|
0:34
|
3:27
|
0:34
|
2:10
|
0:32
|
0:59
|
0:29
|
|
9:00
|
4:44
|
0:35
|
3:33
|
0:35
|
2:14
|
0:33
|
1:00
|
0:30
|
|
10:00
|
5:16
|
0:39
|
3:57
|
0:39
|
2:29
|
0:37
|
1:07
|
0:33
|
|
11:00
|
5:48
|
0:43
|
4:21
|
0:43
|
2:44
|
0:41
|
1:14
|
0:37
|
|
12:00
|
6:19
|
0:47
|
4:44
|
0:47
|
2:59
|
0:44
|
1:20
|
0:40
|
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