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| Josh Bridges, 4th Place at 2014 CrossFit Games, after a gnarly track workout at Point Loma |
Foothill Community College Track
Monday, Sept-1, 5:30 to 7:00pm
Intermediate Distance Workout
1x (300m, 400m, 500m, 600m) with 1min rest between efforts
400m easy jog
1x (500m, 400m, 300m) with 200m walking rest between all efforts
Long Distance Workout
1x (300m, 400m, 500m, 600m) with 1min rest between efforts
400m easy jog
1x (600m, 500m, 400m, 300m) with 200m walking rest between all efforts
Workout Details: There is not a 1min rest after the opening 600m interval. The rest is the 400m easy jog. The pace for the opening 300, 400, 500, & 600 meters is based on your current mile max effort time (see table below). The pace for the closing 500, 400m & 300 meters is based on the mile PR time that is one (1) row above your current mile max effort time. As example, if your current mile max effort time is 6:00 minutes then your opening intervals will be at a 1:38/400m (or 24.5sec/100m) pace. Your closing intervals will be at a 1:32/400m (or 23sec/100m) pace.
Pacing Table:
|
Mile PR Time
|
400m pace target
|
100m pace target
|
|
5:00
|
1:20
|
20 seconds
|
|
5:20
|
1:26
|
21.5
|
|
5:40
|
1:32
|
23
|
|
6:00
|
1:38
|
24.5
|
|
6:20
|
1:44
|
26
|
|
6:40
|
1:50
|
27.5
|
|
7:00
|
1:56
|
29
|
|
7:20
|
2:02
|
30.5
|
|
7:40
|
2:06
|
31.5
|
|
8:00
|
2:12
|
33
|
|
8:30
|
2:20
|
35
|
|
9:00
|
2:28
|
37
|
|
10:00
|
2:40
|
40
|
|
10:30
|
2:50
|
42.5
|
|
11:00
|
3:00
|
45
|
|
11:30
|
3:06
|
46.5
|
|
12:00
|
3:12
|
48
|
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