FFP Running Club - Saturday (4-1-17)

Who's ready to crush a workout? Working on picking up the pace today as the workout goes on and you get fatigued. See everyone at the Great Bridge Stadium.

 

Workout and goal times are listed below:

 

  • Group A: 1 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, rest 60 sec, then 1 x 200m 

                                       1000's @ 5:35-6:05, 800's @ 4:30-5:00, 400's @ 2:15-2:35, 200 @ FAST

 

  • Group B: 1 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, 60 sec rest, then 1 x 200m

                                       1000's @ 4:55-5:30, 800's @ 4:00-4:30, 400's @ 2:00-2:14, 200 @ FAST

  

  • 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 with 60 sec rest, then 2 x 200m with 60 sec rest

                                       1000's @ 4:12-4:45, 800's @ 3:20-3:50, 400's @ 1:33-1:49, 200's @ RPE 9.5

  

  • 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 2 x 400m with 60 sec rest, then 2 x 200m with 60 sec rest

                                       1000's @ 3:23-4:12, 800's @ 2:42-3:16, 400's @ 1:15-1:32, 200's @ RPE 9.5

 

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