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| Mike doing some "smashing" after the Monday 5000m workout. Mobility skills that Mike has picked up from Kelly Starrett Mike was an original member of NorCal Endurance and moved to San Francisco late last year. While at NorCal Endurance, Mike's mile time went from 8+ minutes to a crushing 5:50 We miss you my friend. Please visit us again soon. |
Wednesday, Aug-14 at 5pm
Foothill College Track
A classic pyramid. In this workout the focus will be on the pyramid peak -- the 800. The speed will peak at the 800. Perform the 800 at 3000m pace, the 400 your 5000m pace, and your 200 at your 10000m pace on both sides of the pyramid.
I will provide all athletes their paces ranges for each distance.
Intermediate Distance
3 x 200 with 45
seconds rest
2 x 300 with 1:00 rest
1 x 400 with 2:00 rest
2 x 300 with 1:00 rest
3 x 200 with
45 seconds rest
Long Distance
4 x 200 with 45 seconds rest
2 x 400 with 1:00 rest
1 x 800 with 2:00 rest
2 x 400 with 1:00 rest
4 x 200 with 45 seconds rest
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