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| Team NC Endurance!! |
Foothill Community College Track
Wednesday, Oct-29, 5:30pm to 7:00pm.
Intermediate Distance Workouts
4x600m with 3min rest b/t reps
5min rest after final 600m interval
1x400m, 1x300m, 1x200m with 90sec rest b/t reps
Long Distance Workouts
4x800m with 3min rest b/t reps
5min rest after final 800m interval
1x400m, 1x300m, 1x200m with 90sec rest b/t reps
Workout Details: Run
600m or 800m, rest 3min, run 600m/800m, rest 3min, run 600m/800m, rest 3min,
run 600m/800m, rest 5min, run 400m, rest 90sec, run 300m, rest 90sec, run 200m,
DONE!!
Workout Pacing
|
Current Mile PR
Time
|
800m target
|
800m target (per
100m)
|
600m target
|
600m target (per
100m)
|
400m, 300m, 200m
Pace Target (sec/100m
|
|
5:00
|
2:46:34
|
0:20:49
|
2:08:39
|
0:21:27
|
0:19
|
|
5:15
|
2:55:01
|
0:21:53
|
2:14:59
|
0:22:30
|
0:20
|
|
5:30
|
3:03:28
|
0:22:56
|
2:21:42
|
0:23:37
|
0:21
|
|
5:45
|
3:11:25
|
0:23:56
|
2:28:03
|
0:24:40
|
0:22
|
|
6:00
|
3:19:53
|
0:24:59
|
2:34:23
|
0:25:44
|
0:23
|
|
6:15
|
3:28:20
|
0:26:02
|
2:41:06
|
0:26:51
|
0:24
|
|
6:30
|
3:36:47
|
0:27:06
|
2:47:26
|
0:27:54
|
0:25
|
|
6:45
|
3:44:44
|
0:28:06
|
2:53:46
|
0:28:58
|
0:26
|
|
7:00
|
3:53:11
|
0:29:09
|
3:00:07
|
0:30:01
|
0:27
|
|
7:15
|
4:01:38
|
0:30:12
|
3:06:49
|
0:31:08
|
0:28
|
|
7:30
|
4:10:06
|
0:31:16
|
3:13:10
|
0:32:12
|
0:29
|
|
7:45
|
4:18:33
|
0:32:19
|
3:19:30
|
0:33:15
|
0:30
|
|
8:00
|
4:26:30
|
0:33:19
|
3:25:51
|
0:34:18
|
0:31
|
|
8:15
|
4:34:57
|
0:34:22
|
3:32:33
|
0:35:26
|
0:32
|
|
8:30
|
4:43:24
|
0:35:26
|
3:38:54
|
0:36:29
|
0:33
|
|
8:45
|
4:51:51
|
0:36:29
|
3:45:14
|
0:37:32
|
0:34
|
|
9:00
|
4:59:49
|
0:37:29
|
3:51:34
|
0:38:36
|
0:35
|
|
10:00
|
5:33:08
|
0:41:38
|
4:17:18
|
0:42:53
|
0:39
|
|
11:00
|
6:06:26
|
0:45:48
|
4:43:02
|
0:47:10
|
0:43
|
|
12:00
|
6:39:45
|
0:49:58
|
5:08:46
|
0:51:28
|
0:47
|
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