FFP Running Club - Saturday (10-1-16)

Just a reminder - Michael and Haleigh will unfortunately not be here this Saturday (this is a rare occurrence). However, a workout has still been planned so you can continue training hard! Everyone is still invited to meet at the track and complete this workout together! The meeting time is at 7:00 am at the Great Bridge Stadium, just as usual. Address is below:

140 Stadium Dr

Chesapeake, VA 23322

 

Haleigh and I are looking forward to hearing how the workout goes! Crush it!

 

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

400m/0.25 mile = 1 lap around track. 200m = half lap around track

 

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

 

                     Workout: 4 x 400m with 200m walk/jog after each. 

                                       400's @ 2:10-2:30

 

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

                     Workout: 5 x 400m with 200m jog after each.  

                                       400's @ 1:53-2:09

  

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

                     Workout: 6 x 400m with 200m jog after each

                                       400's @ 1:36-1:52

  

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

                    Workout: 6 x 400m with 200m jog after each

                                       400's @ 1:18-1:35

 

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