Tuesday, July 29, 2014

GOING LONG & SLOW

Who's happier?


Foothill Community College Track

Wednesday, Jul-30, 5:30-7:00pm


Workout Details:  "This workout is easy."  It's a nice and easy long slow distance workout.  Distance runs help create aerobic adaptations, develop your musculoskeletal system, and improve the efficiency & capacity of your fuel system.  The individual pacing will by detailed on the track.

Intermediate Distance Workout
1000m
30sec rest
800m 
30sec rest 
600m 
30sec rest 
400m 
30sec rest 
200m 

3min rest 

800m
20sec rest
600m 
20sec rest 
400m 
20sec rest 
200m 

DONE!!!


Long Distance Workout
1000m
40sec rest
800m
40sec rest
600m
40sec rest
400m
40sec rest
200m

2min rest

800m
30sec rest
600m
30sec rest
400m
30sec rest
200m

2min rest

600m
20sec rest
400m
20sec rest
200m

2min rest

400m
10sec rest
200m

DONE!!!

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8 comments:

  1. EvaJuly 30, 2014 at 11:01 AM

    Have started to follow along with these workouts, albeit on the other side of the country. Would it be possible to give a rough pacing guide? In any case, love what you've got going on here. Keep up the great work!

    ReplyDelete
  2. UnknownJuly 31, 2014 at 8:26 AM

    Hi Eva, Love that your following the blog! You want to keep your intensity low for this workout. It is tough for me to provide a pace target without having your prior running results. However, you can target a heart rate of 190 minus your age as a close approximation on the intensity. Conversational pace.

    ReplyDelete
  3. EvaJuly 31, 2014 at 9:18 AM

    Sounds good. Thanks, Chris!

    ReplyDelete
  4. JewelsAugust 2, 2014 at 4:25 PM

    This comment has been removed by the author.

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  5. JewelsAugust 2, 2014 at 4:25 PM

    Chris, I desperately need to improve my endurance. I would like to start following your workouts. But it seems that I would need a good watch to keep the right pace. Can you recommend me a good watch that will keep track of laps and splits and intervals and all that jazz. I really want to minimize the use of my brain while I'm doing these workouts because I'll be using it to remember to breathe. Suggestions?

    ReplyDelete
  6. UnknownAugust 3, 2014 at 5:40 PM

    Haha. I used to have a small faced Timex Ironman watch. However, I switched to a Soleus 10K because it has a big & easy to read face. This is especially important during rough workouts when I only want to look at my watch once (no double takes). :)

    ReplyDelete
  7. JewelsAugust 3, 2014 at 6:51 PM

    Thanks!

    ReplyDelete
  8. TAugust 25, 2014 at 4:13 PM

    This comment has been removed by the author.

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