track workout - Gold Coast Triathlon Club

Wednesday Track Workout

September 7, 2010 GCTri No comments

Good morning,

Tomorrow’s workout will be sneaky miles:

Warmup: Jog to track, 2 laps striders

Main Set: 3 x (400, 200, 400, 200, 400)
Cooldown: Jog back to Hoboken

The 400s should be run at mile pace and we will float the 200s (slow jog); 60s standing rest between sets.

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.

–Michael

__._,_._

run run, speedwork, track workout

Thursday Night Track

September 2, 2010 GCTri No comments

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!!!!!!

MEET: 7:30pm @ 11th and Park

WARM-UP: Jog to track, stretch

MAIN SET: 5-8 x 800 with 2′ active recovery

NOTE: if you run your 800’s in more than 4 minutes you can have 3′ recover. When deciding how many reps you are going to do, keep this in mind; you want to finish the workout with approximately 20′ at interval pace. So, if it takes you 4 minutes to complete one 800 you should complete 5 intervals… make sense? Pick a number of reps before you start. This will hold you responsible to completing your recommended set instead of “bowing” out early because you went out too hard.

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

run run, speedwork, track, track workout

Wednesday Track Workout

August 31, 2010 GCTri No comments

Hey everyone,

First let me remind you that track workouts have moved to Wednesday mornings for the rest of this season. Here is tomorrow’s workout:

Warmup: Jog to track, 2 laps striders
Set 1: 1600, 400
Set 2: 1600, 200
Set 3: 1600, 100
Cooldown: Jog back to Hoboken

The 1600s should be run at 5K pace and then we will go right into the shorter intervals without stopping. But the shorter intervals should be done at mile pace. So the goal is to run the mile hard and then pick up the pace for the 400, 200, and 100 respectively in each set. We’ll take 60s rest between sets.

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.

–Michael

run speedwork. run, track workout

Tuesday Track Workout

August 16, 2010 GCTri No comments

Hi everyone,

Since a lot of people will be racing Timberman this weekend we are going to offer two workouts tomorrow. If you are doing Timberman I suggest workout #1 and for everyone else I’d suggest #2. And a special thanks to Scott for coming up with #1 for us with the race in mind.

Workout #1

Warmup: Jog to track, 2 laps striders

Main Set: 6 x 600; 400 @ Half IM race pace w/ the back 200 getting faster each time; 400m jog between

Cooldown: Jog back to Hoboken

Workout #2 (Yasso 800s)

Warmup: Jog to track, 2 laps striders

Main Set: 8 x 800 @ 5K pace, 45s between (keep pace consistent through all intervals)

Cooldown: Jog back to Hoboken

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. Return time to Hoboken will vary based on which workout you do.

–Michael

run run, speedwork, track workout

Thursday Night Track Workout

August 5, 2010 GCTri No comments

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.

————————————————
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
————————————————

Good Luck this weekend!
~ Megan

run run, speedwork, track workout

Tuesday Track Workout

August 2, 2010 GCTri No comments

Good morning,

The goal for tomorrow is to learn how to push the pace after your legs are fatigued. It is a tough workout so if you raced this weekend or you are sore we can modify it to fit your needs. Here is the workout:

Warmup: Jog to track, 2 laps striders

Set 1: 1 x 3200 @ 10K pace; 60s rest after set

Set 2: 8 x 200 @ mile pace, 15s b/w intervals, 60s after set

Set 3: 4 x 100 @ mile pace, 15s b/w intervals

Cooldown: Jog back to Hoboken

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.

run run, speedwork, track workout

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