Tuesday, August 19, 2014

ELBOWS DOWN & BACK

Monica is looking amazing while throttling our acceleration workout!!

FOOTHILL COMMUNITY COLLEGE TRACK

WEDNESDAY, AUG-20, 5:30-7:00PM


Intermediate Distance Workout
3 rounds
100m, 200m, 400m, 600m with 30sec rest between efforts
4min between rounds
Total:  3900m

Long Distance Workout
3 rounds
100m, 200m, 400m, 800m with 30sec rest between efforts
3min between rounds
Total:  4500m

Workout Detail:  Run 100m, rest 30sec, run 200m, rest 30sec, run 400m, rest 30sec, run 600m (or 800m), rest 4min (or 3min), repeat for a total of 3 rounds.

Workout Pacing:  The speed for each of the intervals is the same.  As example, if you have a current 5:40 mile PR then your 100m target is 23sec, your 200m target is 46sec, your 400m target is 1:36, and your 800m target is 3:12.


 Mile PR
400m pace target
5:20
1:31
5:40
1:36
6:00
1:42
6:20
1:48
6:40
1:53
7:00
1:58
7:20
2:03
7:40
2:08
8:00
2:14
8:30
2:20
9:00
2:30
10:00
2:45
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4 comments:

  1. UnknownAugust 20, 2014 at 11:56 PM

    Hey Coach,

    I have been crossfitting for over a year now and continue to struggle with my motor and pacing. I just started following your blog today and am curious if this is enough to get my endurance up to a highly competitive level (regionals) or if I should be doing more (I am still crossfitting 5 times a week and will be adding your blog programming from her on out). Thank you.
    Respectfully,
    Robert

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  2. UnknownAugust 22, 2014 at 8:36 AM

    Hi Robert,

    Thanks for the note and I'm happy you are following the blog. My Games athletes run 2-3x per week. Their focus depends on their specific weakness. Most have solid speed so most of my programming is based on developing their aerobic efficiency with long easy runs, lactate threshold runs and vo2 max runs. This blog targets lactate threshold/aerobic intervals and vo2 max/anaerobic intervals. I would encourage you to add one long slow distance run per week to build your general endurance. This is the perfect time to perform this type of workout.


    ReplyDelete
  3. UnknownAugust 22, 2014 at 1:54 PM

    Thank you! Yes my aerobic efficiency is horrible and my lactate threshold can definitely use some focus. I appreciate your advice and will follow it soundly. When you recommend adding one long slow distant run would you say 2-3 miles? Thank you.

    Robert

    ReplyDelete
  4. UnknownAugust 24, 2014 at 3:53 PM

    Hey Robert, The long slow distant run distance will depend on your goal. If your goal is to run a strong 5K then you need to have the ability to run double this distance. At a minimum, the targeted distance should be 5K (3.1miles) which is the most commonly programmed workout at crossfit.com

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