Ironman Race Reach USAT

Tag Archive: speed workout

Jun 14

Tuesday Morning Track Workout

Here is tomorrow’s track workout:

Warmup: Jog to track, 1 lap striders
Set 1: 2 x 800 @ 10K pace; 100m jog between, 30s rest after set
Set 2: 8 x 200 @ mile pace; 15s standing rest between, 60s after set
Set 3: 4 x 400 @ mile pace; 100m jog between
Cool down: Jog back to Hoboken

The rest between intervals is short again this week to keep pushing stamina with the shorter distances. We’ll ease into the pace with set 1 but then we are going hard on sets 2 and 3.

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. See you out there.


Jun 07

Tuesday Morning Track Workout

Hi everyone,
Here is tomorrow’s track workout.  See you there.

Warmup: Jog to track, 1 lap striders

Set 1: 400-800-1200-1200-800-400 @ 5K pace, 100m jog b/w intervals.
Set 2: 2 x 100 @ sprint pace
Cool down: Jog back to Hoboken
I am only including a short recovery between intervals this week in order to push stamina. If you think you need more recovery you can jog 200m between intervals in set 1.  We will take 60s standing rest between sets 1 and 2.

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.  See you out there.

May 31

Tuesday Track Workout

Hope everyone had a great long weekend.  Time to get back at it!   Work off those burgers and beers at the Weehawken Track at 630am.  We leave 9th and Park at 615am for the jog over.

W/U:  Striders

Main Set:

3×1600@mile pace :60 sec rest between each rep.

1×400 faster than mile pace.

The goal for the mile pace is to run 2-4 seconds faster than your mile pace over the past few weeks.  The 400 is all out, pushing the legs once they are fatigued.  This is an important workout at this point in the season so try to make it.

Happy Training.

May 27

Thursday Track Work


This week there is one workout to follow. If necessary, newbies can do 4-5 1200′s instead of the 6.

MEET: 7:30pm @ 11th and Park


WARM-UP: Jog to track, stretch, strides

TEMPO RUN: Remember your tempo pace is one that you could maintain for up to an hour if it were a race.

6 x 1200 on 45-seconds rest
**The 45-second rest will be enough to give a psychological break without letting your heart-rate totally recover.

COOL DOWN: Jog home

APPROX. TOTAL TIME: 65 minutes