SLEDS & SPRINTS

Pulling heavy objects long distances

Foothill Community College Track
Monday, Jun-30 at 5:30-7:00pm

Intermediate & Long Distance Workout
1.  100 yard heavy sled pulls

2.  8-12 second (50 yard) light sled sprints

3.  Sprint starting instruction

3.  4 x 100m relays

4.  Running biomechanics instruction

Workout Details:  We are going to get in a long warm-up then break into groups.  Now that we have the field...let's use it!!  #somuchfitness

GAME ON

Aerobic capacity seminar in China!!!

Foothill Community College Track
Wednesday, Jun-25 at 5:30-7:00pm

Intermediate Workout

5min moderate tempo run

30sec rest

300m hard

60sec rest

Then repeat with 4min, 3, 2, and 1

Long Workout

6min moderate tempo run

30sec rest

300m hard

60sec rest

Then repeat with 5min, 4, 3, 2, and 1

GAINS

Russ, one of the strongest in the gym, now has a 6:10 mile after knocking 50sec off his old PR.  Well done Russ!!!   

Foothill Community College Track
Monday, Jun-23 at 5:30-7:00pm

Intermediate Distance Workout
3 x 300 yards, 1 x 400m, 3 x 200m
Walking 200m rest between all intervals

Long Distance Workout
4 x 300 yards, 2 x 400m, 3 x 200m
Walking 200m rest between all intervals


The 300s will be shuttle sprints on the football field.  We will be sprinting to the 50, touch line with hand, turn and return to start, touch line with hand, turn sprint to the 100, turn & sprint back across the original start.  These are max efforts.

400m & 200m Pacing Targets:  Yes...these are fast!!!

Mile PR Time	400m target	200m target
5:20	1:22	36sec
5:40	1:26	37sec
6:00	1:30	39sec
6:20	1:36	42sec
6:40	1:40	43sec
7:00	1:44	45sec
7:20	1:48	47sec
7:40	1:53	48sec
8:00	1:57	50sec
8:30	2:04	53sec
9:00	2:12	56sec
10:00	2:25	62sec

BENCHMARK

Let's not forget the other endurance sports.

Foothill Community College Track
Wednesday, June 18, 5:30 to 7:00pm

Intermediate and Long Distance Workout

Warm-up

• Jumping jacks 3x10
• Squats 3x10
• Pogo hops 3x20
• Fire hydrants 2x10 on each side
• Scorpions 2x10
• Inch worms
• High knee skips 3x25 meters
• Stride outs x2

Sprint Workout

• 4 sets of 50m (1 minute rest between sets)
• 3 sets of 100m (90 seconds rest between sets)
• 2 sets of 200m (2 minute rest between sets)
• 1 set of 400m easy walk/slow jog for recovery & prep for the final 400m
• 1 set of 400m max effort

Workout Details: The goal of this workout is the final 400 meters. This 400m will be a max effort. The 400m is a CrossFit benchmark. We will be using the early sets as speed preparation. If performed properly this workout will be exhausting.

Classic Pyramid

Our Coach Joey won the USA Track & Field Pacific Association long jump this past weekend.  Congratulations Joey!!  

Coach Joey has offered up this excellent workout from his days as an collegiate All American runner.

Foothill Community College Track
Monday, June 16, 5:30 to 7:00pm

Intermediate Distance Workout
200-300-400-600-600-400-300-200
Total: 3000m


Long Distance Workout
200-300-400-600-800-600-400-300-200
Total: 3800m

Workout Details: Everyone should concentrate on fast starts (obviously without burning yourself out), and strong and efficient form throughout every 200, 300, 400, 600, and 800. The 200 and 300 are for building speed, whereas the 600 and 800 are designed to build wind/endurance and a strong finish. The slightly aggressive pacing is the same for every interval.

Workout Rest: The rest will increase up the pyramid and decrease as it goes back down. 

1:00 after the 200,
1:30 after the 300,
2:00 after the 400,
2:30 after the 600,
3:00 after the 800,
2:30 after the 600,
2:00 after the 400,
and 1:30 after the 300.

GROWN STRONG

Hanging out with The Prodigy at the NorCal Regionals. 

Foothill Community College Track

Wednesday, June 11, 5:30 to 7:00pm & 6:00 to 7:30pm

Okay, okay...this workout looks a lot like our workout from last week.  I assure you that it will have a completely different stimulus. Last week, those 600s or 800s were moderate and the 150s were FAST.  This week, the 600s will be fast and the 150s are programmed to be moderate.  

Intermediate Distance Workout

4x (600m w/ 3min rest plus 2x150m with 50m walk between efforts).

5min rest

FAST 300m

Total:  4300m

Long Distance Workout

5x (600m w/ 2min rest plus 2x150m with 50m walk between efforts).

5min rest

FAST 500m

Total:  5500m

Workout Details:  Run 600m, rest 2 or 3min, run 150m, walk 50m, run 150m, walk 50m, run 600m, rest 2 or 3min, run 150m, walk 50...etc.

FAST TEMPO SHORT REST

I'm so incredibly proud of Jason and Alessandra (just look at me...haha).  Congratulations!!  

Foothill Community College Track

Monday, June 9, 5:30 to 7:00pm & 6:00 to 7:30pm

Intermediate Distance Workout

3x (400m, 300m 200m) with 45sec rest between intervals and 4min between rounds which includes a 100m jog)

Total:  3000m

Long Distance Workout

4x (400m, 300m 200m) with 30sec rest between intervals and 3min between rounds which includes a 100m jog)

Total:  4000m

Workout Details:  The tempo for every interval will be the same.  Focus on lowering your heart rate during the limited rest.  The rest between rounds includes a 100m jog.  Perform the jog once your heart rate has recovered from the series of intervals.  Each athlete will be give pace targets for the 400s, 300s, & 200s.  

MY BIRTHDAY GIFT

I must admit we all clean up nicely.  All we need is a good shirt.  :)

Foothill Community College Track

Wednesday, Jun-4 at 5:30-7:00pm & 6:00-7:30pm

Intermediate Distance Workout

3 rounds for time:  400m run plus 25 air-squats

90sec rest between efforts

Long Distance Workout

4 rounds for time:  400m run plus 25 jumping air-squats (feet must leave ground)

90sec rest between rounds

Workout Details:  Each athlete will be doing an 5min easy run before the main set.  The goal of this workout is to find a fast and sustainable pace for the entire duration.  Don't underestimate the fatigue of those air-squats.  You will soon realize that running and air-squats are related.

Easy 400m warm down.

REGIONALS

A little cool down with the Champ - Sam Briggs

Foothill Community College Track
Monday, June 1, 5:30 to 7:00pm & 6:00 to 7:30pm

Intermediate Distance Workout

3x (600m w/ 3min rest plus 3x150m with 50m walk between efforts).

Total:  3600m

Long Distance Workout

4x (800m w/ 3min rest plus 3x150m with 50m walk between efforts).

Total:  5000m

Workout Details:  Run 600m or 800m, rest 3min, run 150m, walk 50m, run 150m, walk 50m, run 150m, walk 50m, run 600 or 800m, rest 3min, run 150m, walk 50...etc.