BIG WEDNESDAY

2015 Games Athlete:  Bjorgvin Guomundsson looking good after a NC Endurance 6 round strength endurance special.

LOS ALTOS HIGH SCHOOL TRACK
MONDAY, JUL-12, 5:30 TO 7:00PM

Intermediate & Long Distance Workout
5 rounds:  700m, no rest, 300m, 4min rest
Total:  5000m

Workout Details:  The 300m pace will be faster than the 700m pace.   The purpose of this type of "blend" workout is to bring together a speed tempo and an endurance tempo into one interval.

TEST YOUR FITNESS

You would do the same thing!!!  

LOS ALTOS HIGH SCHOOL TRACK
WEDNESDAY, JUL-8, 5:30 TO 7:00PM

Intermediate & Long Distance Workout
2x (300m, 500m, 700m, 900m)
No rest b/t reps & 5min rest b/t rounds
Total:  4800m

Workout Details:  The opening 200m of each interval needs to be fast.   Each athlete will be completing a total of 1600m of fast intervals (8x200m) during this workout.  Your 1600m total needs to be faster than your mile PR time.  After the fast 200m, the remaining interval distance will be performed at a fast "conversational" pace.   NO REST DURING THE 2600m ROUND!!

MERIDEAN CREW

Training with this incredible crew was a treat.  #3/day

LOS ALTOS HIGH SCHOOL TRACK
MONDAY, JUL-6, 5:30 TO 7:00PM

Intermediate & Long Distance Workout5x300m w/ 100m walk b/t reps

1x3000m w/ 5min rest

2x300m at mile PR pace

Total:  5100m

Workout Details:  Run 5 rounds of 300m with a 100m walk after each rep.  The pacing for the 5x300m and the 1x3000m is the same.  Rest 5min after the 3000m interval.  The final 2x300m intervals are programmed to be FAST.  

Time to work on that finishing kick!!  

Pacing to be provided on the track.