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| 2x3000m....done!!! |
Foothill College Track
Monday, Feb-24 at 5pm
Intermediate Distance
1x800m with 30sec of rest plus 200m walk plus 30sec of rest then 2 x 200m with 100m walk between efforts.
2min rest
1x600m with 30sec of rest plus 200m walk plus 30sec of rest then 2 x 200m with 100m walk between efforts
2min rest
1x400m with 30sec of rest plus 200m walk plus 30sec of rest then 2 x 200m with 100m walk between efforts
2min rest
1x600m with 30sec of rest plus 200m walk plus 30sec of rest then 2 x 200m with 100m walk between efforts
2min rest
1x400m with 30sec of rest plus 200m walk plus 30sec of rest then 2 x 200m with 100m walk between efforts
Long Distance
2min rest
1x600m with 30sec of rest plus 300m slow jog plus 30sec of rest then 3 x 200m with 100m walk between efforts
2min rest
1x400m with 30sec of rest plus 200m slow jog plus 30sec of rest then 3 x 200m with 100m walk between efforts
Workout Details:
Your pace for the 800, 600, & 400m intervals will be based on your mile PR time. As example, if your mile PR is 6min then your 800m pace target is 3min. The 200m "accelerations" will be based on your 800m PR times. Recovery jogs are anything above walking pace.
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