FFP Running Club - Saturday (10-8-16)

We will be meeting at 7:00 am at the Great Bridge Stadium. See you there! Address is below:

140 Stadium Dr

Chesapeake, VA 23322

 

Workout and goal times are listed below. This will be a fun one :) Effort for each rep should be an RPE 9.

 

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

 

                     Workout: 1 x 1000m, rest 3 minutes, then 1 x 800m, rest 2 min, then 1 x 400m 

                                       1000's @ 5:25-5:55, 800's @ 4:20-4:50, 400's @ 2:05-2:25

 

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

                     Workout:  1 x 1000m, rest 3 minutes, then 1 x 800m, rest 2 min, then 2 x 400m w/ 60                sec rest

                                       1000's @ 4:45-5:20, 800's @ 3:50-4:20, 400's @ 1:50-2:04

  

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

                     Workout: 1 x 1000m, rest 3 minutes, then 1 x 800m, rest 2 min, then 2 x 400m w/60 sec rest

                                       1000's @ 4:12-4:45, 800's @ 3:20-3:50, 400's @ 1:33-1:49

  

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

                    Workout: 1 x 1000m, rest 2 minutes, then 1 x 800, rest 90 sec, then 4 x 400m w/ 60 sec rest

                                       1000's @ 3:23-4:12, 800's @ 2:42-3:16, 400's @ 1:15-1:32

 

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