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| Swimming is an excellent option for developing your endurance. |
Foothill College Track
Monday, Jan-6 at 5pm
Intermediate Distance
2 x 400m with 15sec rest between efforts plus 200m fast jog plus 15sec rest
1min rest
2 x 300m with 15sec rest between efforts plus 200m fast jog plus 15sec rest
1min rest
2 x 200m with 15sec rest between efforts plus 200m fast jog plus 15sec rest
1min rest
2 x 300m with 15sec rest between efforts plus 200m fast jog plus 15sec rest
Total: 4000m
Long Distance
2 x 400m with 15sec rest between efforts plus 200m fast jog plus 15sec rest
1min rest
2 x 300m with 15sec rest between efforts plus 200m fast jog plus 15sec rest
1min rest
2 x 200m with 15sec rest between efforts plus 200m fast jog plus 15sec rest
1min rest
2 x 300m with 15sec rest between efforts plus 200m fast jog plus 15sec rest
1min rest
2 x 400m with 15sec rest between efforts plus 200m fast jog plus 15sec rest
Total: 5200m
Workout Details: This will be a slower tempo interval workout that includes a fast recovery jog. The jog will have a pace only 1min/mile slower than your tempo pace. Each athlete will hold the same interval and fast jog pace throughout the workout. The selection of your interval pace is critical. You need to look at the overall workout volume, not the interval distance, to select the correct opening pace.
Chris, would my goal then to run a quick shorter distance, thus have to exert more on the longer runs, OR pace for the longer run (400) and be able to "relax" a bit going down the ladder?
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