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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
|
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