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| 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?
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