HOW MUCH REST

Lauren Fisher testing the below workout earlier today.
The NC Endurance interval workouts are based on prior max efforts.
That said, all athletes will experience the same perceived exertion.

Foothill Community College Track

Wednesday, Sept-24 at 5:00-7:00pm

Intermediate Distance Workout

3x500m w/ 40sec rest

3x300m w/ 40sec rest

3x400m w/ 40sec rest

3x200m w/ 40sec rest

5min rest b/t sets that includes a 200m easy walk/jog 

Long Distance Workout

4x500m w/ 40sec rest

4x300m w/ 40sec rest

4x400m w/ 40sec rest

4x200m w/ 40sec rest

5min rest b/t sets that includes a 200m easy walk/jog

Workout Pacing:

Current Mile PR Time	200m (100m pace)	300m (100m pace)	400m (100m pace)	500m (100m pace)
5:30	20.5	21.4	22.2	22.9
5:45	21.4	22.4	23.2	23.9
6:00	22.4	23.4	24.2	25.0
6:15	23.3	24.3	25.2	26.1
6:30	24.2	25.3	26.2	27.1
6:45	25.2	26.3	27.2	28.2
7:00	26.1	27.2	28.2	29.1
7:15	27.0	28.2	29.2	30.2
7:30	28.0	29.2	30.3	31.3
7:45	28.9	30.2	31.3	32.3
8:00	29.8	31.1	32.3	33.3
9:00	33	34	35	36
10:00	36	37	38	39

Workout Details:  This interval workout has 4 different paces targets.  The pace gets faster with the shorter interval distances.