OVER THE TOP

Julie Foucher

Foothill Community College Track
Wednesday, Apr-8, 5:30 to 7:00pm

Intermediate and Long Distance Workout
(600m, 75sec rest, 200m),
Rest 5min (includes a 200m easy jog)
(500m, 75sec rest, 200m),
Rest 5min (includes a 200m easy jog)
(400m, 75sec rest, 200m),
Rest 5min (includes a 200m easy jog)
(300m, 75sec rest, 200m),
Rest 5min (includes a 200m easy jog)
(200m, 75sec rest 200m)
Total: 3800m

Workout Details: This is fast workout that will push your capacity at a sub-1000m PR pace. The hardest part of this workout is the 700m 2nd round. Expect the fatigue to stack from round to round. However, find some comfort knowing the volume from round to round gets shorter and shorter. Plus, you're getting a crap load of rest b/t rounds. As noted, the 5min rest b/t rounds includes a 200m easy recovery jog.

Workout Pacing: The pace for the opening interval (600, 500, 400, 300, 200) is the same for all 5 rounds. In addition, the pace for the closing 200m interval is the same for all 5 rounds. The opening interval is fast. The closing interval is faster.