AUG-31 & SEPT-2

The NC Endurance track workouts can be found on the main page at aerobiccapacity.com  

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, AUG-31, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

Aerobic Threshold workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, SEPT-2, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

Lactate Threshold workout at aerobiccapacity.com

AUG-24 & AUG-26

All future NC Endurance track workouts will be listed on the main page at aerobiccapacity.com

aerobiccapacity.com has 4 different workouts each week. Each workout targets a different training stimulus. Your NC Endurance coaches will be picking two of these workouts every week. We are hoping that the remaining workouts will give our athletes that are looking for a "little more" some additional options.

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, AUG-24, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

VO2 Max workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, AUG-26, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

Lactate Threshold workout at aerobiccapacity.com

AUG-17 & AUG-19

All future NC Endurance track workouts will be listed on the main page at aerobiccapacity.com

The site will list 4 different workouts every week. Each workout will target a different training stimulus. Your NC Endurance coaches will be picking two of these workouts every week. We are hoping that the remaining workouts will give our athletes that are looking for a "little more" some additional options.

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, AUG-17, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

see:  Speed / Strength Endurance workout at aerobiccapacity.com

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, AUG-19, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

see:  Lactate Threshold workout at aerobiccapacity.com

aerobiccapacity.com

Reviewing your workout results to identify strengths are weaknesses must be a top priority.
As a coach, I use this knowledge to identify the best stimulus to maximize adaptation.
As an athlete, I use this knowledge to build confidence and to prioritize my limited training time.

All future NC Endurance track workouts will be listed on the main page at aerobiccapacity.com

The site will list 4 different workouts every week.  Each workout will target a different training stimulus. Your NC Endurance coaches will be picking two of these workouts every week.  We are hoping that the remaining workouts will give our athletes that are looking for a "little more" some additional options.

FOOTHILL COMMUNITY COLLEGE TRACK
WEDNESDAY, AUG-12, 5:30 TO 7:00PM

Intermediate & Long Distance Workout

Lactate Threshold Workout at aerobiccapacity.com

BACK IN THE DAY

NC Endurance (from a long time ago) hitting of their "elbows down and back" drill.

FOOTHILL COMMUNITY COLLEGE TRACK
MONDAY, AUG-10, 5:30 TO 7:00PM

Intermediate & Long Distance Workouts
Part 1:
100 jog, 1000 run, 100m jog
Rest 1min
100 jog, 800 run, 100m jog
Rest 1min
100 jog, 600 run, 100m jog
Rest 1min
100 jog, 400 run, 100m jog
Rest 1min
100 jog, 200 run, 100m jog
Rest 3min

Part 2:
5x (60m sprint, 340m recovery jog) w/ 10sec rest b/t reps (to set up start).

Total:  6000m

Workout Details:  Target your opening 1000m pace around ~40-45sec slower than your 1 mile PR pace.  Each "run" interval should get slightly faster that this pace because of the reduced interval distance.   The focus on the Part 2 sprint is the drive, acceleration, sprint for 60m as well as your ability to recover during an active recovery.

Question:  Is your Part 1 jog pace the same as your Part 2 jog pace?

HELLO FOOTHILL

Good-bye Los Altos High School

FOOTHILL COMMUNITY COLLEGE TRACK
SATURDAY, AUG-8, 10:00am to NOON

Workout Detail:  Join Coach Ryan in a strength endurance workout at the Foothill track.  He picked up of a bunch of plates earlier today.  And he promised that he's giving you another easy workout (sound familiar...haha).

59:30

Steph Hammerman hitting a mile for time at the 2015 CrossFit Games

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

Intermediate & Long Distance Workout
9 rounds:  200m jog, 300m run (at you mile PR pace), 100m walk
No rest b/t rounds
Total:  5400m

Workout Details:  This workout has a little bit of everything.  The 200m jog time and 100m walk time should take the same time as the 300m run.  As example, if your mile PR is 5:20 then your 300m time  should be 60sec.  Which means that your 200m jog time = 60sec and your 100m walk time = 60sec.

Katrín Tanja Davíðsdóttir

Katrín Tanja Davíðsdóttir, 2015 CrossFit Games Champion, performed 30 rounds
of this workout at a sub-46sec pace for every ON and OFF interval.  

LOS ALTOS HIGH SCHOOL TRACK
MONDAY, AUG-3, 5:30 TO 7:00PM

Intermediate Distance Workouts
12 rounds:  200m ON:  100m OFF

Long Distance Workouts
15 rounds:  200m ON:  100m OFF

Workout Details: I will provide target times for every athlete on the track.  The ON time is the same as the OFF time.  Everyone will have the same level of intensity (assuming that their 6min max effort times are accurate). 

Start the workout by running 200m within the provided ON time. Jog 100m within the OFF time. The goal is to complete a 12 rounds for intermediate and 15 rounds for long at the referenced paces. 

The first few rounds will be easy and the pace should be very controlled.  Except this workout to get rough.  You must stop the workout once you fail to hit the target pace/distance. Record number of completed rounds.   The only recovery is during the 100m OFF jog.