RUN OR ROW

Foothill Community College Track
Wednesday, Dec-17, 5:30-7:00pm

Let's hope for no rain tonight so we can do some amazing things on the track and football field. 

Intermediate & Long Distance Workout

5 x 300 yard shuttle sprints 

3-4min rest b/t efforts

5 x (25yd sled sprint into 75yd running sprint).  Full recovery b/t sets

Workout Details:  The shuttle sprints will be performed by running to the 50 yard line, turning and running back to the goal line, turning and running to the opposite goal line, and finally turning and running back to the original starting spot.


Optional Row Workout
1000m mod
200m easy
300m sprint
100m easy
90 sec rest

800m mod
200m easy
300m sprint
100m easy
90 sec rest

600m mod
200m easy
300m sprint
100m easy
90 sec rest

400m mod
200m easy
300m sprint
100m easy
90 sec rest

200m mod
200m easy
300m sprint
100m easy
Total: 6000m

Easy pace: 2000m PR pace + 15-30sec
Mod pace: 2000m PR pace + 5-15sec
Sprint pace: 2000m PR pace or better