A SIMPLE CLASSIC

Heidi and Claude (Camille's sister) with the 1st place price money for being the Fittest Women on Earth

Foothill Community College Track

Monday, July-28, 5:30-7:00pm

Intermediate & Long Distance Workout

6 x 400m with 15sec rest plus a 200m easy recovery jog between efforts.

Workout Detail:  A simple but classic workout that we will repeat throughout the year (for instance, we will do a six interval workout today and add one interval each time we repeat). The 400s are really hard efforts with slow jogging recoveries. You'll recruit and develop the fast-twitch muscles you need to finish strong.

Run at your fastest 1-mile pace. (So if your personal record, or PR, for the mile is 7 minutes, you'll want to perform each 400-meter interval in 104 seconds, or 1:44.) After each 400-meter run, rest for 

15sec, then jog easy for 200m, and then repeat for 6 intervals. I did the pacing for you below:

Mile Time           400M

4:40                        1:09.6

5:00                        1:14.6

5:20                        1:19.5

5:40                        1:24.5

6:00                        1:29.5

6:20                        1:34.5

6:40                        1:39.4

7:00                        1:44.4

7:20                        1:49.4

7:40                        1:54.3

8:00                        1:59.3

8:20                        2:04.3

8:40                        2:09.2

9:00                        2:14.2

9:20                        2:19.2

9:40                        2:24.2

10:00                      2:29.1