This Week’s WODs
*Cycle Q/Week 10 of 12*
Short Interval (Mon 5:30pm): “Sole Sauce”
6 x 200m at 1-mile PR pace w/ 100m easy recovery jog between reps
1 x 400m at 1-mile PR pace
10 seconds rest
200m easy recovery jog
Rest 3:00 between sets
Methodology: VO2 Max Total Distance: 7200m Scoring: Score each of your three sets separately
WOD Notes–here is your focus: how fast can you jog, and still maintain your 200m and 400m times?
WOD Math—go to http://www.coolrunning.com to find your paces, based on your 1-mile PR time
Long Interval (Thurs 5:30pm): “Cheese and Crackers”
1 x 1000m
10 x 300m (100m jog, 150m sprint, 50m walk)
1 x 1000m
WOD Notes—the core of this workout is the 10 x 300m. The 10×300 intervals are a continuous effort, the 50m walks are your rest. There is ZERO additional rest between the rounds of 300s. Enjoy! 🙂
WOD Math—go to http://www.coolrunning.com. The pace for the 1000m distance should be 1:00 slower than your 1-mile PR time.
Total (Run) Distance: 5000m Methodology: Lactate Threshold Scoring: WOD is for total time
1. NEXT WEEK…time trial testing begins!!!
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