Tuesday, December 23, 2014


Pre-Christmas 2013!
Sayor, Rossy, Sheryl, Coach Chris, Jojo, John, Aditya and Leon

Foothill Community College Track
Wednesday, Dec-23, 10:30am - 12:00pm

Intermediate & Long Distance Workout
4 rounds: (300 run, 200 jog, 500 run)
15 seconds rest then 100m walk between rounds

Workout Details: This workout is 4x1000m with a 15 seconds rest followed by a 100m walk between efforts. The 1000m intervals are performed by running 300m, then jogging 200m, and ending with a 500m run. The 500m tempo is the same as your opening 300m tempo.

Workout Objective:  Control your opening 300m pace and then hit your pace for the 200m jogs. Focus on a quick acceleration into your final 500m. Practice your routine for lowering your heart rate during those 15 seconds of rest. Alternate running clockwise and counter clockwise.

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