June 30: Up and Down The River… W/O A Paddle.

Run At The Track …

1. 400m, VDOT R Pace, 30 sec rest
2. 800m, VDOT R Pace, 1 minute rest
3. 1200m, VDOT I Pace, 1 minute 30 sec rest
4. 1600m, VDOT T Pace, 2 minute rest
5. 1200m, VDOT I Pace, 1 minute 30 sec rest
6. 800m, VDOT R Pace, 1 minute rest
7. 400m, VDOT R Pace, 30 sec rest
8.  20 Tire Flips

That is all….

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7 thoughts on “June 30: Up and Down The River… W/O A Paddle.

  1. If your “R Pace” is not listed for the 800m distance, double the listed 400m pace. If your “I Pace” is not listed for the 1200m distance, triple the listed 400m pace. For instance, say your VDOT is 34, tomorrow you will run (no slower than) 2:02 400m, 4:04 800m, 6:24 1200m, and a 9:20 1600m.

  2. Interval Time: Actual/VDOT
    400R: 1:50/1:46
    800R: 3:40/3:38
    1200I: 5:48/5:46
    1600T: 8:33/8:33
    1200I: 5:48/6:12
    800R: DNS/Rain out
    400R: DNS/Rain out

  3. Interval Time: Actual/VDOT
    400R: 1:55/2:02
    800R: 4:00/4:04
    1200I: 6:21/6:24
    1600T: 9:49/9:20
    1200I: 7:24/6:24
    800R: DNS/Rain out
    400R: DNS/Rain out

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