Fun 400's

For 8/25:

Arrive by 6PM and warm up 4 laps easy pace/stretch at 6:15PM we will do following:

12 x 400 (1 lap) jog 1 lap or rest 3 minutes after the 4th interval - otherwise it's jog 1/2 lap or 90 seconds.

In the Long Run

8/18:

Arrive by 6PM and warm up 4 laps easy pace/stretch at 6:15PM we will do following:

4 x 1200(3 laps) with a rest of 1 lap walk/jog or 3 minutes between each 1200.

Descending the Ladder

8/11 : Arrive 6:00PM warm up 4 easy laps and stretch then at 6:15PM we will do following set of intervals:

1600(4 laps) jog 1lap or rest 3:00 minutes
1200(3 laps) " "
800(2 laps) " "
600(1 1/2lap) " "
400(1 lap) jog 1/2 lap or rest 1:30 min
200(1/2 lap)

4's and 8's

Here's the workout for tonight -

Warm up, then -

800(2 laps) walk/jog lap or 2:30 rest
400(1 lap) 1/2 lap walk/jog or 1:30 rest
400(1 lap) full rest (see above)

Repeat once and then cool down...you're done!