Monday, February 23, 2015


This incredible group learned how effectively and efficiently increase their work capacity
at my aerobic capacity seminar this past Saturday.

Foothill Community College Track
Monday, Feb-23, 5:30 to 7:00pm

Intermediate Distance Workout
3 sets: 200m, 400m, 600m
No rest b/t reps
4-5min rest b/t rounds

Long Distance Workout
3 sets: 200m, 600m, 800m
No rest b/t reps
4-5min rest b/t rounds

Workout Details:
From Coach Joey:  This workout will build on our compound set workout from last Wed.  This compound workout is made up of 3 different distances and 3 different paces that you perform with no recovery between distances.   The only rest will be between sets.

Workout Pace:
Run 200m at sprint pace (90% perceived exertion), 600m at mile PR pace and 800m at 10-15sec/400m slower than your mile PR pace.


  1. The final 800m should be about 40-60 seconds slower than mile pr, correct?

  2. Hey Joel, You are correct.