CONVERSATIONAL RECOVERY

Camille at the OC Throwdown during the "Welcome to Hell" 3 mile run. (Thanks Ali for the photo).

Foothill College Track

Wednesday, Jan-15 at 5pm

Intermediate Distance
1 x 800m jog, 1min rest, 2 x 400m, 1min rest between efforts
1 x 600m jog, 1min rest, 2 x 300m, 1min rest between efforts
1 x 400m jog, 1min rest, 2 x 200m, 1min rest between efforts
1 x 200m jog, 1min rest, 2 x 100m, 1min rest between efforts
Total:  4000m

Long Distance

1 x 1000m jog, 1min rest, 2 x 500m, 1min rest between efforts

1 x 800m jog, 1min rest, 2 x 400m, 1min rest between efforts
1 x 600m jog, 1min rest, 2 x 300m, 1min rest between efforts
1 x 400m jog, 1min rest, 2 x 200m, 1min rest between efforts
Total:  5600m

Workout Detail:  The jog pace is programmed to be at a moderate active recovery or "conversational" pace.  The remaining intervals are intended to be fast and evenly paced from distance to distance.  I will provide each athlete their individual interval pace.  Again, these paces will be fast.  Plus, you will be getting very limited rest for the intervals.  The purpose of this workout is to force recovery during an active rest.