Meet at 9th & Park at 6:15am to jog to the track or you can meet at the track on River Rd. in Weehawken for the 6:30am start. We should be back in Hoboken by 7:20am.
Runners,
Tonights run will be Intervals…. what are they? 98% of max HR with a recovery time shorter than your run time. Best described as HARD, faster than 5k pace!!!!!!
WARM-UP: Jog to track, stretch
800 pace = sub-3:00 = 8 reps
800 pace = 3:15 = 7 reps
800 pace = 3:30 = 6 reps
800 pace = 3:45+ = 5 reps
COOL DOWN: Run home
TOTAL TIME: approx. 65 minutes
TOTAL DISTANCE: approx. 7 miles
See you out there!
Megan
Hey Runners -
Sorry for the late email. This is the plan for this evening…tonight is low key since several of us are racing Timberman 70.3 this weekend. I will go to 11th and Park @ 7:30…My plan is to do a loop around Hoboken with 6 x 30-second strides incorporated into the run. Really nothing crazy, but anyone is welcome to join. Loosen up the legs, stretch and get the blood flowing for this weekends race.
Next week we are going to start week one “build endurance” training. Training will continue to focus on athletes with Fall triathlons + those who have marathons in the near future. Most people have a solid base right now. We will continue to build endurance and strength.
Good luck everyone this weekend!
Megan
Hey Everyone, sorry for being lackadaisical on the updates. Here is the latest for tonight. Timberman athletes take note!
The specific purpose of tonight’s run is help the Timberman athletes who are racing next week nail your race pace. Those not racing Timberman it will still be a great workout…come one come all!
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WARM-UP: Run to track, stretch, strides
MAIN SET: 6 x 800 at race pace with descending rest intervals.
**800 repeats are to be completed at race pace for the 1/2 ironman, 1/2 marathon. Rest interval starts at 1:30 and drops :15 for each interval.
COOL-DOWN: Run home
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APPROX. TOTAL TIME: 6.5 miles
APPROX. TOTAL DISTANCE: 55 minutes
Excited to see everyone out there tonight!
Megan
Megan won’t be in attendance but I thought it made sense to post the workout anyway.
More speed this week with a short tempo run in the mix. For those racing Born To Tri we can warm-up, stretch, strides, and do a couple of the lactate intervals. Or, just do the tempo run. Your pick.
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MEET: 7:30pm @ 11th and Park
WARM-UP: Run to track, stretch, strides
Part 1 = TEMPO RUN: 16-minute run OFF TRACK @ high intensity (5K race pace) …we will do this run down River Road. This is a 8-minute OAB (out and back) totaling 16 minutes.
Part 2 = LACTATE INTERVALS: 8 x 1-minute @ max intensity w/ 3-minute active recovery (slow jog)
COOL DOWN: Run home
APPROX. TOTAL TIME: 60 minutes
APPROX. TOTAL DISTANCE: 7 miles
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Good Luck this weekend!
~ Megan
