Friday, October 3, 2014

SATURDAY WORKOUT ADDED



Twinsies - Alex, Heidi, Coach, and April

Foothill Community College Track

Saturday, Oct-4, 10:30am to noon


Intermediate and Long Distance Workouts
10 rounds:  
90 seconds ON and 15 seconds OFF

Workout Details:  This workout should be done on an out and back course where you would run 90sec down, take 15sec 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 5 meters.

Workout Pacing:
Mile PR Time Est. Distance (meters) 100m pace (sec)
5:20 391 23.0
5:40 371 24.2
6:00 353 25.5
6:20 337 26.7
6:40 322 28.0
7:00 308 29.2
7:20 296 30.5
7:40 284 31.7
8:00 273 32.9
8:20 263 34.2
8:40 254 35.4
9:00 245 36.7
10:00 223 40.4
11:00 204 44.1
12:00 188 47.9

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