INs & OUTs

Everyone runs better with a friend.  Happy Birthday Kedar.  
I know you would like this workout.

Foothill College Track

Monday, Jan-27 at 5pm

Intermediate and Long Distance

1 x 800m with 200m easy jog plus 1min rest.

2 x 400m with 200m easy jog plus 30sec rest between efforts.

3 x 200m with 200m easy jog plus 15sec rest between efforts.

Workout Details:  Intervals will be at half marathon pace (don't worry I will provide these paces).

rest 3 minutes

 

6 x 100m INs and OUTs  

1. 30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
2. 30 meter acceleration zone | 15 IN | 20 OUT | 15 IN | decelerate
3. 30 meter acceleration zone | 20 IN | 20 OUT | 20 IN | decelerate
4. 30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
5. 30 meter acceleration zone | 15 IN | 20 OUT | 15 IN | decelerate
6. 30 meter acceleration zone | 20 IN | 20 OUT | 20 IN | decelerate

Workout Details:  Accelerate your tempo through the acceleration zone and reach 95-98% of maximum velocity by the end of the 30m zone.  Maintain the 95-98% velocity through the "IN" zone.  Maintain the same velocity through the "OUT" zone but with relaxed (not aggressive) arm mechanics.  Maintain your velocity with aggressive arm mechanics through the "IN" zone. Decelerate slowly.  Walk until fully recovered.