Pancakers,

Let's plan on speedwork at the HF Fieldhouse at 7:45 PM on Tuesday, Feb. 19th. I
would like to throw out the program described below as "400 Meter Intervals" as
an alternative to the program we have been using. However, there is no reason
that we all need to do the same routine if some of you want to stick with the
one we have been using. I am half tempted to try the following program for
something different.

Remember that we are on a 10 lap/mile track so 400 meters will be 2 - 1/2 laps.
The 1/8 mile rest between intervals which is discussed below translates to
rougghly 1 - 1/4 laps.

"400-Meter Intervals"
(1) Stretch and warm up completely with an easy 1 mile run.
(2) Run 3 sets of 4 x 400 meters (1/4 mile) intervals (for a total of 12 x 400
meters) at 10-12% faster than race pace.
(3) Walk/jog 200 meters (1/8 mile) between intervals, and rest 5:00 minutes
between sets.
(4) Warm down with an easy 1 mile run.





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