Tag Archive: run workout
Come join us for our hill run tomorrow morning before the snow comes. Meet at Fleet Feet at 6th & Washington at 6:15am to jog to Stevens or meet us at the campus gate by the steps that go down to Sinatra Drive for the 6:25am start.
Warmup: Jog to track, 1 lap striders
Main Set: 7 x 800 @ 5K pace (consistent through sets), 45s standing rest after each
Cool down: Jog back to Hoboken
Meet at 9th & Park at 6:15am to jog to the track or you can meet us at the track on River Rd. in Weehawken for a 6:30am start. We’ll be back in Hoboken by 7:20am this week since it is a longer than usual workout. See you out there.
Yasso 800s are on tap.
Jog to Weehawken Track follwed by 2 laps +strides
Main Set: 6×800 @5k pace. 60 seconds rest between each 800.
Jog back to Hoboken.
We will be back in Hobken by 7:15am. See you in the morning
We have some people racing this weekend so I have created 2 options for the run workout this evening. I am out of town for work so will not be there. Email me if you have any questions.
MEET: 7:30pm @ 11th and Park
WARM-UP: Jog to track, stretch, strides
TEMPO RUNS increase the duration you’re able to sustain a relatively high running pace and increase the speed you’re able to maintain for a long time.
SPEED INTERVALS increase stride power and efficiency. They are not full sprints; rather, they should be performed at the fastest pace you can maintain through the end of the last interval without slowing down.
SHORTER FOCUS WORKOUT
8 x 400 on 30-seconds rest
Breakdown each 400 to the following…Hard 200 – EZ 100 – Hard 100
**You don’t have to sprint the hard part. Focus on good form, quick turn-over, relaxed shoulders.
LONGER FOCUS WORKOUT:
2 x 1600m @ 10k pace on 60-seconds rest
8 x 100 = hard 100 – EZ 100 jog, repeat
COOL DOWN: Jog home
APPROX. TOTAL DISTANCE: 5 – 7 miles
APPROX. TOTAL TIME: 60 minutes