FLIGHT

Sheila absolutely flying around the track

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, JULY-9, 5:30-7:00PM

Intermediate Distance Workout
3 rounds:  3x400m with 30sec rest between efforts and 5min between rounds

then
4x60 yard sprints at 90-95% on the football field w/ 140 yard walking recovery



Long Distance Workout

3 rounds:  3x500m with 30sec rest between efforts and 5min between rounds

then

4x60 yard sprints at 90-95% on the football field w/ 140 yard walking recovery

 

Workout Detail:  All 9 of the intervals will be at the same pace.  The 1st round pace will feel moderate and the 3rd round pace will feel really hard.  I will provide all runners their target pace ranges.  Remember to save a little something for those 60 yard sprints.  Let's test that ability to recruit those fast twitch muscle fibers.