SUNSHINE

Mary Ann is always bringing her enthusiasm to the track.

FOOTHILL COLLEGE TRACK

SATURDAY, OCT-18, at 9:00am to 10:30am

Intermediate Distance Workout

3 rounds

2x400m w/ 2min rest b/t reps

2x80 yards sprints w/ 120 yards walking rest b/t reps

2x200m w/ 1min rest b/t reps

3min rest b/t rounds

Long Distance Workout

3 rounds

2x600m w/ 2min rest b/t reps

2x80 yards sprints w/ 120 yards walking rest b/t reps

2x300m w/ 1min rest b/t reps

3min rest b/t rounds

Workout Details:  NC Endurance will be doing the sprints on the football field.  We will be starting at the goal line, sprinting 80 yards, and slowing down into the opposite goal line.  Recovery will be a slow walk back to the original goal line.

Workout Pacing

Current Mile PR Time	600m target time	600m pace (per 100m)	400m target time	400m pace (per 100m)	300m target time	300m pace (per 100m)	200m target time	200m pace (per 100m)
5:00	2:10	0:21	1:22	0:20	0:55	0:18	0:37	0:18
5:15	2:16	0:22	1:25	0:21	0:58	0:19	0:38	0:19
5:30	2:22	0:23	1:29	0:22	1:00	0:20	0:40	0:20
5:45	2:28	0:24	1:33	0:23	1:03	0:21	0:42	0:21
6:00	2:34	0:25	1:36	0:24	1:05	0:21	0:43	0:21
6:15	2:39	0:26	1:40	0:25	1:08	0:22	0:45	0:22
6:30	2:45	0:27	1:44	0:26	1:10	0:23	0:47	0:23
6:45	2:51	0:28	1:48	0:27	1:13	0:24	0:48	0:24
7:00	2:57	0:29	1:51	0:27	1:15	0:25	0:50	0:25
7:15	3:03	0:30	1:55	0:28	1:18	0:26	0:52	0:26
7:30	3:09	0:31	1:59	0:29	1:20	0:26	0:53	0:26
7:45	3:15	0:32	2:03	0:30	1:23	0:27	0:55	0:27
8:00	3:21	0:33	2:06	0:31	1:25	0:28	0:57	0:28
8:15	3:27	0:34	2:10	0:32	1:28	0:29	0:59	0:29
8:30	3:33	0:35	2:14	0:33	1:30	0:30	1:00	0:30
8:45	3:57	0:39	2:29	0:37	1:40	0:33	1:07	0:33
9:00	4:21	0:43	2:44	0:41	1:51	0:37	1:14	0:37
10:00	4:44	0:47	2:59	0:44	2:01	0:40	1:20	0:40