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| 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
|
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