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| VO2 max and lactate threshold testing at Saint Mary's College |
Foothill Community College Track
Wednesday, Nov-5, 5:30pm to 7:00pm.
Intermediate & Long Distance Workouts
3x (2x400m) w/ 75sec rest b/t reps
4min rest b/t sets
Workout Details: This workout is equally as fast as our workout from Monday. We should all know that the faster we run in a workout then the longer we warm-up. This warm-up for this workout must also include at least a mile of running plus 6-8 stride outs.
Run 400m, rest 75sec, run 400m, rest 4min, run 400m, rest 75sec...
Workout Pacing:
|
Current Mile PR Time
|
400m target time
|
400m pace (per 100m)
|
|
5:00
|
01:07.5
|
00:16.9
|
|
5:15
|
01:10.5
|
00:17.6
|
|
5:30
|
01:14.0
|
00:18.5
|
|
5:45
|
01:17.5
|
00:19.4
|
|
6:00
|
01:21.0
|
00:20.3
|
|
6:15
|
01:24.0
|
00:21.0
|
|
6:30
|
01:27.5
|
00:21.9
|
|
6:45
|
01:31.0
|
00:22.8
|
|
7:00
|
01:34.5
|
00:23.6
|
|
7:15
|
01:37.5
|
00:24.4
|
|
7:30
|
01:41.0
|
00:25.3
|
|
7:45
|
01:44.5
|
00:26.1
|
|
8:00
|
01:47.5
|
00:26.9
|
|
8:15
|
01:51.0
|
00:27.8
|
|
8:30
|
01:54.5
|
00:28.6
|
|
8:45
|
01:58.0
|
00:29.5
|
|
9:00
|
02:01.0
|
00:30.3
|
|
10:00
|
02:14.5
|
00:33.6
|
|
11:00
|
02:28.0
|
00:37.0
|
|
12:00
|
02:41.5
|
00:40.4
|
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