Tag Archive: run workout

Feb 21

Wednesday Track Workout

Categories:

run

by GCTri

Hi everyone- here is tomorrow’s workout:
Warmup: Jog to track; 1 lap with drills (high knees, butt kicks, lateral, jog)
Main Set: 5 x (200, 200, 400)
Cool Down: Jog back to Hoboken
Pace: 200s @ mile pace with 100 walk recovery after each one; 400s @ 10K pace with 200 recovery (100 walk/100 jog)
Meet at 9th & Park at 6:00am or at the track for a 6:15am start. I will not be there tomorrow so if you meet at 9th & Park please wait until shortly after 6am to leave and make sure you are at the track for the 6:15am start.
Michael

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Jan 24

Hill Run

Categories:

run

by GCTri

Hi everyone,

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.

–Michael

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Jun 21

Tuesday Track Workout

Categories:

run

by GCTri

Get excited…We’re doing Yasso 800s tomorrow! Here is the workout:

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.

–Michael

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May 24

Tuesday Morning Trackwork

Categories:

run

by GCTri

Good evening and sorry for the late post.  615am at 9th and park for the jog to the track, arriving at 630am.  Join us on the run or meet us at the track.

Yasso 800s are on tap.

W/U:

Jog to Weehawken Track follwed by 2 laps +strides

Main Set: 6×800 @5k pace.  60 seconds rest between each 800.

C/D:

Jog back to Hoboken.

We will be back in Hobken by 7:15am.  See you in the morning

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May 20

Thursday Night Track Workout

Categories:

run

by GCTri

Runners,

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

MAIN SET:
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

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May 03

Tuesday Track Workout

Categories:

run

by GCTri

Hi all,
Congratulations to everyone that ran the NJ or Pittsburgh Marathons this weekend!
It looks like a beautiful morning is on tap for tomorrow so come join us on the track.  Here is this week’s workout:
Warmup: Jog to track, 2 laps drills + strides
Main Sets: 3 x 1200-400; with 100m jog b/w intervals and 60s rest after each set
Cool down: Jog back to Hoboken
We’re focusing on longer distance this week but our goal is similar to last week in that we want to run even splits over the course of the workout.  After each 1200 you will “float” (slow jog) 100m and then start the 400 right away.  You should push the 1200 at 5K pace and then try to speed up by a few seconds on the 400.  So if you run the 1200 in 5:15 (1:45 per 400) you should shoot for 1:40-1:42 on the 400.  Then take 60s rest before the next 1200-400.
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 7:15am.
This workout is open to all ability levels.  We will work with you to modify the workout to fit your needs.  Let us know if you have any questions.  See you on the track!
Michael & Nicole

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