WE'RE NOT DUSTING CROPS

Jill has been the NC Endurance Athlete Of The
 Month for July, August, September, AND OCTOBER!!
I'm so grateful and appreciative for your happiness,
enthusiasm, and commitment to get better.

Foothill Community College Track
Saturday, Oct-25, 9:00am-10:30am

Intermediate Distance Workout

3x800m w/ 45sec rest b/t reps

3x400m w/ 30sec rest b/t reps

3x200m w/ 15sec rest b/t reps

3 min rest b/t sets

Long Distance Workout

3x800m w/ 45sec rest b/t reps

3x400m w/ 30sec rest b/t reps

3x300m w/ 20sec rest b/t reps

3x200m w/ 10sec rest b/t reps

3min rest b/t sets

Workout Details:  The tempo for each interval is the same.  Use the below pace chart to find the targeted interval tempo.  The pacing for this workout might look a little slow but the volume will stack and those short distances will start looking long.  If you are aerobically efficient then you should have zero issues with this easy workout.  :)

Workout Pacing:

Current Mile PR Time	800m target	400m target	300m target	200m target	Pace/100m        (All intervals)
5:00	02:56	01:28	01:06	00:44	00:22
5:15	03:04	01:32	01:09	00:46	00:23
5:30	03:13	01:36	01:12	00:48	00:24
5:45	03:22	01:41	01:16	00:50	00:25
6:00	03:30	01:45	01:19	00:53	00:26
6:15	03:39	01:50	01:22	00:55	00:27
6:30	03:48	01:54	01:25	00:57	00:28
6:45	03:57	01:58	01:29	00:59	00:30
7:00	04:06	02:03	01:32	01:01	00:31
7:15	04:14	02:07	01:35	01:04	00:32
7:30	04:23	02:12	01:39	01:06	00:33
7:45	04:32	02:16	01:42	01:08	00:34
8:00	04:40	02:20	01:45	01:10	00:35
8:15	04:49	02:25	01:49	01:12	00:36
8:30	04:58	02:29	01:52	01:14	00:37
8:45	05:07	02:33	01:55	01:17	00:38
9:00	05:16	02:38	01:58	01:19	00:39
10:00	05:51	02:55	02:11	01:28	00:44
11:00	06:26	03:13	02:25	01:36	00:48
12:00	07:01	03:30	02:38	01:45	00:53