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| Mary Ann "Wonder Woman" brought home the win from the Epic Series Elite Women's Division. Plus, Coach Joey Captained Team NC Endurance to a 2nd place overall team finish. |
Foothill Community College Track
Monday, Nov-10, 5:30-7:00pm
Intermediate Distance Workout
7x300m w/ 10sec rest then 100m slow jog rest b/t reps
Alternate pace each round (see pace chart)
Long Distance Workout
9x300m w/ 10sec rest then 100m slow jog rest b/t reps
Alternate pace each round (see pace chart)
Workout Details: Focus on heart rate reduction during your 10sec rest. Then immediately get into your slow jog recovery. The recovery is a easy jog - NOT WALK!!
Workout Pacing:
|
Current Mile PR Time
|
ODD REPS
|
EVEN REPS
|
|
5:00
|
1:02
|
0:59
|
|
5:15
|
1:05
|
1:02
|
|
5:30
|
1:08
|
1:05
|
|
5:45
|
1:11
|
1:08
|
|
6:00
|
1:14
|
1:11
|
|
6:15
|
1:18
|
1:14
|
|
6:30
|
1:21
|
1:17
|
|
6:37
|
1:22
|
1:18
|
|
6:45
|
1:24
|
1:19
|
|
7:00
|
1:27
|
1:22
|
|
7:15
|
1:30
|
1:25
|
|
7:30
|
1:33
|
1:28
|
|
7:45
|
1:36
|
1:31
|
|
8:00
|
1:39
|
1:34
|
|
8:15
|
1:43
|
1:37
|
|
8:30
|
1:46
|
1:40
|
|
8:45
|
1:49
|
1:43
|
|
9:00
|
1:52
|
1:46
|
|
10:00
|
2:04
|
1:58
|
|
11:00
|
2:17
|
2:10
|
|
12:00
|
2:29
|
2:22
|
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