FFP Running Club - Saturday (9-24-16)

For those of you who will not be racing at the Heart of Ghent 10k, we will be meeting at 7:00 am at the Great Bridge Stadium. Address is below:

140 Stadium Dr

Chesapeake, VA 23322

 

Workout and goal times are listed below. Effort for each rep should be an RPE 8.5-9.

 

  • Group A: 0.75 mile warm-up, drills, workout, 0.5 mile cool-down. 

 

                     Workout: 2 x 800m with 2:00 rest after each. Then 2 x 200m with 1:00 rest between each. 

                                       800's @ 4:30-5:10, 200's @ 1:00-1:10

 

  • Group B: 0.75 mile warm-up, drills, workout, 0.5 mile cool-down.

                     Workout: 2 x 800m with 2:00 rest after each. Then 2 x 200m with 1:00 rest between each. 

                                       800's @ 3:45-4:25, 200's @ 0:52-0:59

  

  • Group C: 1 mile warm-up, drills, workout, 0.75 mile cool-down. 

                     Workout: 2 x 800m with 2:00 rest after each. Then 3 x 200m with 200m jog after each. 

                                       800's @ 3:10-3:45, 200's @ 0:44-0:51

  

  • Group D: 1 mile warm-up, drills, workout, 0.75 mile cool-down.

                    Workout: 2 x 800m with 400m jog after each. 3 x 200m with 200m jog after each.

                                       800's @ 2:35-3:10, 200's @ 0:35-0:43

 

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