200m SPEED

Our Monday 600m workout pushed everyone to their anaerobic thresholds - multiple times.  And if you did the NorCal CF WOD today, I'm expecting some sore bodies tomorrow night.  However, we will do a long warm up with lots of form & technique work.  It is important for all runners to use this type of warm-up to strengthen their mechanics to manage late race fatigue.

Intermediate Distrance
8 x 200m with 200m rest between efforts

Long Distance
10 x 200m with 200m rest between  efforts

6 x 600 meters

Your NorCal coaches ran in the heat of the day and we had the track to ourselves.

The 7pm NorCal CFE class had a special guest.  Yes, it was still hot under the lights but everyone killed the workout.

MORE INTENSITY

Monday @7pm Endurance Workout at Foothill:  

Intermediate Distance:

2 x 600

2 x 600

Long Distance:

3 x 600

3 x 600

For the 1st set of 600s, I will provide each athlete a targeted pace range based on their recent time trial performances.  The pace will be and even and consistent.  As example, Kedar will will target a 0:57-0:59sec/200m pace.

For the 2nd set of 600s. the target pace for the first 200m will be moderately paced and very controlled. The following 400m will push you to your anaerobic threshold.  As example, Kedar will target the first 200m in 0:65sec and the hit the return 400m in 1:50.  

Yes, the 2nd set of 600s will have the same or faster finishing times as the first set of 600s. I want each runner to learn the feeling and importance of running a negative split. 

Each NorCal Endurance athlete will be provided a 1:1 ratio of work to rest.  

Rest period includes a 100m walk.