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| Vintage photo of some of the original NC Endurance members. |
Foothill Community College Track
Wed, Aug-6 at 5:30-7:00pm
Intermediate Distance Workout
4 x 240 yard shuttle sprint with 100 yard walking recovery
1 x 800, with 400m slow jog recovery
3 x 400 with 2min rest between efforts
Long Distance Workout
4 x 300 yard shuttle sprint with 100 yard walking recovery
2 x 800 with 400m slow jog recovery
3 x 400 with 2min rest between efforts
Workout Details: Everyone starts as a group. The
shuttle sprint will start on the football field goal line, run to the 50 yard
line, touch 50 yard line with hand, turn and return back to starting goal line
(intermediate will go to the 60), touch goal line with hand, turn and run to
opposite goal line, touch line with hand, and finally run back to cross
starting goal line.
The core of this workout will be the opening shuttle sprints and the closing 400s. Don't kid yourself, those opening shuttle sprints will cripple you. We will use the 800m interval(s) to settle into a consistent sub-lactate threshold tempo. Then we will finish the workout with a series of fast 400s. Our focus during the 400s will be on the drive & acceleration phase as well as the 2nd turn.
I will provide pacing targets for the 800m and 400m
intervals.
Hey Coach Chris, what sort of warm ups do you do before the track work?
ReplyDeleteThanks for the note Ash. I will post our typical warm up on Tues.
ReplyDeleteCoach Chris what would a target pace be for 800 and 400. Mile PR is 6:26 thanks to following your programming last 9 months. Thank you
ReplyDeleteCarlos, for this workout (without knowing your current 400m time), I would program your 800 at 3:40 and your 400m at 1:32. Go get it !!
ReplyDelete