FFP Running Club - Saturday (4-8-17)

We will be meeting at the Great Bridge Stadium tomorrow at 7:30 am!

 

This week we will be fatiguing the legs with a short tempo run, then completely some faster 400s. Goal times for reps are listed below. Effort for each 400m rep should be an RPE 8-9.

 

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

 

                     Workout: 10 minute tempo run (at an effort level of 8/10), then 3 x 400m @ 2:10-2:30 with 2:00 walking recovery between each

 

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

                     Workout: 10 minute tempo run (at an effort level of 8/10 (8:15-9:30pace), then 4 x 400 @ 1:55-2:10 with 2:00 jogging recovery between each

 

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

                     Workout: 10 minute tempo run (at an effort level 8/10 (6:50-8:15 pace), then 5 x 400m @ 1:30-1:55 with 1:30 jogging recovery between each

 

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

                     Workout: 10 minute tempo run (at an effort level of 8/10 (sub 6:50pace), then 6 x 400m @ sub 1:30 – with 1:30 jogging recovery between each

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