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.

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Monday Short Interval 10.14.19 @5:30 pm

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hitched

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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.

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Thursday Long Interval 10.17.19

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pace it, pace it real good

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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.

Focus: You will try to hit your paces each set. Focus primarily on hitting the moderate paces. Don’t go faster than your supposed to. The 200 m runs hit below your MILE PR pace each time. This is scored separately, so you will know where your paces are each set.

Distance: 6400 meters.

Score: Score each set separately.