HE'S GOT JUMP

Jamie and April going through our dynamic warm-up prior to getting more radded out.  :)

Foothill Community College Track
Wednesday, Oct-22, 5:30pm to 7:00pm

Intermediate and Long Distance Workout
3x (300m FAST, 100m moderate, 100m SMOKIN')
Full recovery (~5min) b/t sets

Workout Details:  We will be getting in a long warm up with lots of drills, long pre-workout easy tempo run (1 mile), and 8 stride outs in order to ramp our speed into the gnarly fast workout.  We ran long on Monday and now it's time for some speed. The workout has quick opening 300m, followed by a slow 100m, and ends with strong kick to the finish.  The slowest round should be #1 and the fastest should be #2.

Workout Pacing:

Current Mile PR Time	300m target	300m pace (per 100m)	100m target (sec)	100m target (sec)	500m total target time
5:00	00:50.6	00:16.9	00:24.1	00:15.2	01:29.9
5:15	00:52.9	00:17.6	00:25.2	00:16.0	01:34.1
5:30	00:55.5	00:18.5	00:26.5	00:16.7	01:38.7
5:45	00:58.1	00:19.4	00:27.7	00:17.7	01:43.5
6:00	01:00.8	00:20.3	00:28.8	00:18.5	01:48.1
6:15	01:03.0	00:21.0	00:30.1	00:19.3	01:52.3
6:30	01:05.6	00:21.9	00:31.3	00:20.0	01:56.9
6:45	01:08.2	00:22.8	00:32.4	00:20.8	02:01.4
7:00	01:10.9	00:23.6	00:33.7	00:21.5	02:06.1
7:15	01:13.1	00:24.4	00:34.9	00:22.3	02:10.2
7:30	01:15.8	00:25.3	00:36.0	00:23.0	02:14.8
7:45	01:18.4	00:26.1	00:37.3	00:23.8	02:19.4
8:00	01:20.6	00:26.9	00:38.5	00:24.5	02:23.6
8:15	01:23.3	00:27.8	00:39.7	00:25.3	02:28.2
8:30	01:25.9	00:28.6	00:40.9	00:26.0	02:32.8
8:45	01:28.5	00:29.5	00:42.1	00:26.8	02:37.3
9:00	01:30.8	00:30.3	00:43.3	00:27.5	02:41.6
10:00	01:40.9	00:33.6	00:48.1	00:30.7	02:59.7
11:00	01:51.0	00:37.0	00:52.9	00:33.8	03:17.6
12:00	02:01.1	00:40.4	00:57.7	00:36.8	03:35.6