1936

The Fastest Track in the World

Foothill Community College Track
Monday, Dec-1, 5:30 to 7:00pm

Intermediate Distance Workout

4 rounds:  200m, 200m jog, and 3x300m w/ 30sec rest b/t 300s.

3min rest b/t rounds

Total:  4000m

Long Distance Workout

5 rounds:  200m, 200m jog, and 3x300m w/ 30sec rest b/t 300s.

3min rest b/t rounds

Total:  5000m

Workout Details:  Run 200m, easy jog 200m, run 300m, 30sec rest, run 300m, rest 30sec, run 300m, rest 3min.  Repeat.

Workout Pacing:

Current Mile PR Time	200m Target Time	300m Target Time
5:00	0:37:17	1:02
5:15	0:39:09	1:05
5:30	0:41:01	1:08
5:45	0:42:53	1:11
6:00	0:44:45	1:14
6:15	0:46:37	1:18
6:30	0:48:29	1:21
6:45	0:50:21	1:24
7:00	0:52:12	1:27
7:15	0:54:04	1:30
7:30	0:55:56	1:33
7:45	0:57:48	1:36
8:00	0:59:40	1:39
8:15	1:01:32	1:43
8:30	1:03:24	1:46
8:45	1:05:15	1:49
9:00	1:07:07	1:52
9:30	1:10:51	1:58
10:00	1:14:35	2:04
10:30	1:18:19	2:11

VARIETY

Is it wrong that I like seeing anguish on Jason's face? 

Foothill Community College Track

Saturday, Nov-29, 10:30 to noon

Intermediate & Long Distance Workout
8 rounds
(30yd sled pull sprint, 70yd sprint, 10sec rest, 100yd jog, 100yd hash mark run, 10sec rest)
100 yard walking rest b/t rounds

Workout Details:  Lots of variety today.  The only relief in this workout is the 100 yard walking rest. The core of the workout is the 30 yard sled sprints.  Load enough weight to cover 30 yards in 8 seconds.

SMILE

Camille has a unique ability to stay happy during extreme levels of suffering.

Foothill Community College Track
Wednesday, Nov-26, 5:30 to 7:00pm

Intermediate & Long Distance Workouts

4 rounds:  200m ON, 200m OFF, 600m ON

3min rest b/t rounds

Workout Details:

This workout is actually 4x1000m that is broken up into a fast 200m, "tbd" 200m, and fast 600m.  You will pick you 200m OFF pace.  It could be a very slow walk or a fast sprint.  However, you MUST hit the 200m & 600m ON times.

This workout will build off the Monday workout.  Based on your Monday workout results, you should have a solid understanding of the below pace targets for the 200m & 600m ON intervals.  The pace for the 200m and 600m ON intervals is the same.  The core of this workout is the 200m OFF.  The goal of this workout is to maximize your tempo during the 200m OFF interval.  Some of you might hard charge the opening 200m and be forced to walk the 200m OFF interval.  Record your slowest 200m OFF time while still hitting the ON target times.

Workout Pacing:

Current 800m PR Time	Target 200m ON Time	Target 600m ON Time	100m Pace
2:15	0:39	1:58	0:19:46
2:21	0:41	2:04	0:20:45
2:28	0:43	2:10	0:21:45
2:35	0:45	2:16	0:22:45
2:42	0:47	2:22	0:23:44
2:48	0:49	2:28	0:24:44
2:55	0:51	2:34	0:25:40
3:02	0:53	2:39	0:26:40
3:09	0:55	2:45	0:27:39
3:15	0:57	2:51	0:28:39
3:22	0:59	2:57	0:29:39
3:29	1:01	3:03	0:30:38
3:35	1:03	3:09	0:31:38
3:42	1:05	3:15	0:32:38
3:49	1:07	3:21	0:33:37
3:56	1:09	3:27	0:34:37
4:02	1:11	3:33	0:35:33
4:29	1:19	3:57	0:39:32
4:56	1:27	4:21	0:43:30
5:23	1:34	4:44	0:47:25