Fall Weather is upon us!
This week there will be some great weather to come out and join us for some bridge work and we will attempt to repeat a workout from last week. Looking forward to a great week.
Monday Short Interval 10.14.19 @5:30 pm
hitched
Thirty Minute Time Cap.
You and a partner will perform bridge repeats over and back for a thirty minute time cap. Each pair will run over and back holding a rope together. After each bridge repeat, each pair will rest :30 seconds together, then repeat.
Total Score:
This will be the total amount of repeats each pair achieves in the time cap. Each time a pair runs over and back will be considered one rep or interval/repeat.
Thursday Long Interval 10.17.19
pace it, pace it real good
Coach Warm Up and Pose Running Drills,
Then,
4 sets
Each set you will run
800 meter run (Moderate)/100 m Walk;
400 meter run (Moderate-Fast)/100 m Walk;
200 meter run (Fast).
Rest 3:00 minutes.
Your focus will be on hitting your 200 meter pace each time.
Example:
800 meter run moderate pace based on 8:00 Mile PR pace= 3:58 pace. Your goal is between :02-:03 seconds per 100 m. Your pace will be 4:14 to 4:22.
400 meter run moderate/fast pace based on 8:00 Mile PR pace= 1:59 pace. Your goal is between :02-:03 seconds per 100 m. Your pace will be 1:59 to 2:11.
200 meter run fast pace based on 8:00 Mile PR pace= :59. Your goal is :59 or below.
