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| Twinsies - Alex, Heidi, Coach, and April |
Foothill Community College Track
Saturday, Oct-4, 10:30am to noon
10 rounds:
90 seconds ON and 15 seconds OFF
Workout Details: This workout should be done on an out and back course where you would run 90sec down, take 15sec rest, turn and run back to the original starting point. NC Endurance will run it on the track (clockwise & counter clockwise). Although I have provided target distances below, you should pick a sustainable pace where you cover the same distance each round. Your distance from round to round should not deviate by more than 5 meters.
Workout Pacing:
| Mile PR Time | Est. Distance (meters) | 100m pace (sec) |
| 5:20 | 391 | 23.0 |
| 5:40 | 371 | 24.2 |
| 6:00 | 353 | 25.5 |
| 6:20 | 337 | 26.7 |
| 6:40 | 322 | 28.0 |
| 7:00 | 308 | 29.2 |
| 7:20 | 296 | 30.5 |
| 7:40 | 284 | 31.7 |
| 8:00 | 273 | 32.9 |
| 8:20 | 263 | 34.2 |
| 8:40 | 254 | 35.4 |
| 9:00 | 245 | 36.7 |
| 10:00 | 223 | 40.4 |
| 11:00 | 204 | 44.1 |
| 12:00 | 188 | 47.9 |
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