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| RYAN AND PAUL AFTER THE ULTIMATE HAWAIIAN TRIAL RUN. NOTHING NEEDS TO BE SAID. THIS PIC SAYS IT ALL |
Foothill Community College Track
Monday, Sept-22 at 5:30pm to 7:00pm
Intermediate Distance Workout
7 rounds: 200m jog, 300m fast run, 100m walk
No rest b/t rounds
Long Distance Workout
9 rounds: 200m jog, 300m fast run, 100m walk
No rest b/t rounds
Workout Details: Start by jogging 200m at a comfortable "recovery" pace. Go straight into the 300m run (no rest after the 200m jog). Go straight into the 100m walk. The 100m walk is the rest. No additional rest between rounds. We will be using your 400m PR time to estimate your 300m fast run pacing target for this workout.
Workout Pacing;
| 400m PR Time |
300m run pace target (seconds/100m)
|
|
|
50
|
15.0
|
15.8
|
|
51
|
16.1
|
16.5
|
|
52
|
16.3
|
16.9
|
|
53
|
16.7
|
17.2
|
|
54
|
17.0
|
17.5
|
|
55
|
17.3
|
17.9
|
|
56
|
17.6
|
18.2
|
|
57
|
17.9
|
18.5
|
|
58
|
18.3
|
18.9
|
|
59
|
18.6
|
19.2
|
|
60
|
19.0
|
19.5
|
|
61
|
19.2
|
19.8
|
|
62
|
19.5
|
20.1
|
|
63
|
19.8
|
20.5
|
|
64
|
20.2
|
20.8
|
|
65
|
20.4
|
21.1
|
|
66
|
20.8
|
21.4
|
|
67
|
21.1
|
21.9
|
|
68
|
21.4
|
22.1
|
|
69
|
21.8
|
22.4
|
|
70
|
22.0
|
22.7
|
|
72
|
22.7
|
23.4
|
|
74
|
23.3
|
24.0
|
|
76
|
23.9
|
24.7
|
|
78
|
24.6
|
25.3
|
|
80
|
25.2
|
26.0
|
|
82
|
25.8
|
26.6
|
|
84
|
26.4
|
27.3
|
|
86
|
27.1
|
27.9
|
|
88
|
27.7
|
28.6
|
|
90
|
28.3
|
29.2
|
|
1:35
|
29.9
|
30.9
|
|
1:40
|
31.5
|
32.5
|
|
1:45
|
33.1
|
34.1
|
|
1:50
|
34.6
|
35.7
|
|
1:55
|
36.2
|
37.3
|
|
2:00
|
37.8
|
38.9
|
|
2:05
|
39.3
|
40.6
|
|
2:10
|
40.9
|
42.2
|
|
2:15
|
42.5
|
43.8
|
|
2:20
|
44.1
|
45.5
|
|
2:25
|
45.7
|
47.1
|
|
2:30
|
47.2
|
48.7
|
I've been following the NC Endurance blog on and off for about 6 months now, the programming is great and I've seen a lot of improvement in my 5k/10k times. I'm hoping Coach Hinshaw comes to the East Coast to do a seminar sometime soon! What do you typically do for a warm up before these workouts?
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