YOUR PACE OR MINE?

Fast Shoes in Lane 1

Foothill Community College Track

Wednesday, May-28, 5:30-7:00pm & 6:00-7:30pm

Intermediate & Long Distance Workout

5 rounds:  300 yard shuttle sprint plus max burpees within 2min time cap.

3min30sec rest between rounds that includes a 100 yard easy jog.

Workout Details:  Everyone starts as a group.  The shuttle sprint will start on the football field goal line, run to the 50 yard line, touch 50 yard line with hand, turn and return back to starting goal line, touch goal line with hand, turn and run to opposite goal line, touch line with hand, and finally run back to cross starting goal line.  Immediately start doing max burpees for remaining time within 2min round.  Rest 3min30sec.  Easy jog 100 yards during rest between rounds.  Repeat for a total of 5 rounds.

Record lowest burpees count.  

Memorial Day

No class today!!!

Homework: Unless you are doing Murph like your coach and Heidi. :)

Intermediate Distance Workout

1 mile easy run

10 x 100m stride outs

1 mile easy run

Long Distance Workout 

1 mile easy

5 x 100m stride outs

1 mile easy

5 x 100m stride outs

1 mile easy

Workout Details:

The tempo for the mile intervals is at a conversational pace. 

The tempo for the stride outs needs to increase (faster and faster from 1-5) starting at 80% perceived exertion and ending with 98% perceived exertion. 

Maintain your form during the stride outs. Full recovery between stride outs (~100m walk). 

SOMETHING EASY

Love this photo that shows amazing pre-race focus.  Grady, you are a stud!!

Foothill Community College Track

Wednesday, May-21, 5:30 to 7:00pm & 6:00 to 7:30pm

Intermediate Distance Workout

3 rounds:  800m, 1min rest, 400m

5min rest between rounds

Long Distance Workout

3 rounds:  1200m, 1min rest, 400m

5min rest between rounds

Workout Details:  The pace for the 800s or 1200s will be consistent from round to round.  This pace will be controlled.  However, the 400m pace will get progressively faster from round to round.  I will provide each athlete their 800m or 1200m paces.  Each athlete will select their opening 400m tempo (with my guidance).  Remember....the 400s must get faster round after round.  

FIFTY ON, 50 OFF

Amazing weekend at the Canada East Regionals. Congratulations Camille!!

Foothill Community College Track
Monday, May-19, 5:30 to 7:00pm & 6:00 to 7:30pm

Intermediate Distance Workout

1x800m:  

6min rest

1x600m: 

5min rest

1x400m

4min rest

1x200m

3min rest

1x100m

2min rest

400m easy jog

Total:  2500m

Long Distance Workout

1x1000m

6min rest

1x800m:  

5min rest

1x600m: 

4min rest

1x400m

3min rest

1x200m

2min rest

1x100m

1min rest

400m easy jog

Total:  3500m

Workout Details:  Every interval will be performed by alternating 50m ON and 50m OFF.  The ON pace is going to be fast.  O- is this why the rest is so long?   :)   The OFF pace will be either a walk for the Intermediate Workout or an easy jog for the Long Workout.

SNOW GLOBE

Foothill Community College Track

Wednesday, May-14, 5:30-7:00pm & 6:00-7:30pm

Intermediate and Long Distance Workouts

10 rounds:  1min ON with 1min OFF (rest)

Workout Details:  Everyone will start as a group on the starting line.  On "go" you will run for 1min in a counter clockwise direction.  And the end of the ON, each athlete will go back to their 1min ON ending point while resting 1min.  After the 1min passive rest, each athlete will run in the reverse direction (clockwise) back to the original starting line.  Your goal is to make it back to the starting line.  You will continue this cycle for 8 more rounds hitting the same distance for all 10 rounds.  Be cautious of your opening round speed.

MILE REPEATS

Thank you Gloria for following NC Endurance and sending me this photo of your running trail in Arona, Italy

Foothill Community College Track
Monday, May-12, 5:30-7:00pm & 6:00-7:30pm

Intermediate Distance Workout

2 x 1mile

Perform a 800m easy jog recovery between intervals

Long Distance Workout

3 x 1 mile

Perform a 800m easy jog recovery between intervals

Workout Details:  Okay...let's not get excited.  I have been waiting for several months to program mile repeats.  Today is the day.  I will provide each athlete their individual pacing for these mile repeats.  We will hit this pace for each interval.  The 800m easy jog is your recovery.  Do not rush straight into the recovery jog.  The goal of this workout is to consistantly hit your individual pacing.

START FINISH

Constanze took this photo of our not-so-secret spot.

Foothill Community College Track

Wednesday, Apr-7, 5:30-7:00pm & 6:00-7:30pm

Intermediate Distance Workout

6x200m at a fast pace with 100m slow jog between efforts

1min add'l rest

3x600m with 3min rest between efforts

1min add'l rest

1x200 at your starting 200m average fast pace

Total:  3800m

Long Distance Workout

6x200m at a fast pace with 100m slow jog between efforts

1min add'l rest

3x1000m with 3min rest between efforts

1min add'l rest

1x400m at your starting 200m average fast pace

Total:  5200m

FIVE WIDE IN THE TURN

Getting some last minute working detail.

FOOTHILL COMMUNITY COLLEGE TRACK

MONDAY, MAY-5, 5:30-7:00 & 6:00-7:30

Intermediate and Long Distance Workout

3 x 2min ON with 2min rest between efforts

200m easy jog

4 x 90sec ON with 90sec rest between efforts

200m easy jog

5 x 1min ON with 1min rest between efforts

200m easy jog

Workout Details:  This is going to be one of our best workouts EVER!!!  We will be working on track positioning and tactics during this workout.  Every athlete will be starting at the same time but at different locations on the track.  I will be staggering your starting location based on your current estimated mile PR time.  As example, during the 2min ON intervals, the 5:20min miler will be running 583m and the 8min miler will be running 391m.  All runners will be converging on the final turn and crossing the finish line at the same time.   

Workout Pacing Targets

Mile PR Time	2min ON (meters) target	90sec ON (meters) target	60sec ON (meters) target
5:20	583	437	291
5:40	548	411	274
6:00	518	388	259
6:20	491	368	245
6:40	467	350	233
7:00	446	334	223
7:20	426	319	213
7:40	408	306	204
8:00	391	293	196
8:30	368	276	184
9:00	348	261	174
10:00	314	235	157