View Workout (Coach Witte)
Fleet Feet Workout
March 8, 2017 (Morning)
Exercise Type: Run
Weather: Cool
Comments:
15 minute warmup then ladder workout
4x200 39-41 I think (with same amount of rest in between for each interval across distances)
2x400 - 1:29, 1:30
2x800 - 3:12, 3:10?
2x400 - 1:30ish, 1:30ish
4x200 - 39-41 I think
12 minute cooldown
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.25 Miles | 45:24 | |||
| 1.75 Miles | 15:00 | 8:34 / Mile | Warmup | |
| 0.5 Miles | 3:00 | 5:59 / Mile | Speed | |
| 0.5 Miles | 3:00 | 5:59 / Mile | Speed | |
| 0.5 Miles | 3:12 | 6:24 / Mile | Speed | |
| 0.5 Miles | 3:12 | 6:24 / Mile | Speed | |
| 0.5 Miles | 3:00 | 5:59 / Mile | Speed | |
| 0.5 Miles | 3:00 | 5:59 / Mile | Speed | |
| 1.5 Miles | 12:00 | 7:59 / Mile | Cooldown |