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Foothill Community College Track
Monday, Oct-27, 5:30pm to 7:00pm
Intermediate Workouts
1200m warm-up
4x80m stride outs (at 75, 80, 85, & 90%)
Main Set:
3x (8x100m)
20sec rest b/t reps
4min rest b/t sets
Long Distance Workouts
1600m warm-up
4x80m stride outs (at 75, 80, 85, & 90%)
Main Set:
3x (10x100m)
20sec rest b/t reps
4min rest b/t sets
Workout Details:
Control your opening round pacing.
Hit the targeted time based on your current mile max effort time. This workout is a mental grind that will test
your mental stability. Expect the wheels
to start falling off after get into that 3rd round. Help your running partner(s) stay
focused.
Workout Pacing
|
Current Mile PR
Time
|
100m Pace Target
(sec)
|
|
5:00
|
0:19
|
|
5:15
|
0:20
|
|
5:30
|
0:21
|
|
5:45
|
0:22
|
|
6:00
|
0:23
|
|
6:15
|
0:24
|
|
6:30
|
0:25
|
|
6:45
|
0:26
|
|
7:00
|
0:27
|
|
7:15
|
0:28
|
|
7:30
|
0:29
|
|
7:45
|
0:30
|
|
8:00
|
0:31
|
|
8:15
|
0:32
|
|
8:30
|
0:33
|
|
8:45
|
0:34
|
|
9:00
|
0:35
|
|
10:00
|
0:39
|
|
11:00
|
0:43
|
|
12:00
|
0:47
|
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