UNDER THE LIGHTS

Everyone runs faster on the track under the lights.

Foothill College Track

Wednesday, Oct-18 @5pm

Intermediate Distance

800m fast jog

300m

90sec rest

600m fast jog

300m 

90sec rest

400m fast jog

300m

90sec rest

200m fast jog

300m

Total:  3500m

Long Distance

1000m fast jog

300m

90sec rest

800m fast jog

300m

90sec rest

600m fast jog

300m 

90sec rest

400m fast jog

300m

90sec rest

200m fast jog

300m

Total:  4800m

Workout Details:  The "fast jog" pace will be faster than our warm-up jog and slower than our steady state pace.  The pace for the 300s will be the same as our Monday workout (1 mile PR pace).  I will provide each athlete their specific paces.

SPEED ENDURANCE 2

Amazing visit to Reebok Headquarters.

Foothill College Track

Monday, Dec-16 @5pm

Intermediate & Long Distance

500m, 400m, 300m (60sec rest between intervals)

400m easy jog

400m, 300m, 200m (60sec rest between intervals)

400m easy jog

300m, 200m, 100m (60sec rest between intervals)

400m easy jog

Pace = 1mile PR

Total:  3900m

400 x 400

We didn't need to turn around.  We all just knew he was coming and made sure he was free to fly. 

Foothill College Track

Wednesday, Dec-11 at 5pm

Intermediate Distance

4 rounds

400m, 60sec rest, 400m, 2min rest

Long Distance

5 rounds

400m, 60sec rest, 400m 2min rest

Workout Details:  This workout will be performed by completing the 400m interval, followed by the 60sec rest, followed by the 2nd 400m interval, and then the 2min rest.  You will repeat this cycle for the prescribed number of rounds.  I will be providing the 400m pace ranges for each athlete.  

Workout Tip:  Stay on pace for those early rounds and don't waist that rest.  The workout distance will stack and that final round will be difficult.