Tag Archive: speedwork

Apr 30

Tuesday Track

Hi everyone,
For tomorrow’s track workout we are going to do broken intervals. If you have been at the pool lately you’ll recognize this concept from some recent masters workouts:
Warmup: Jog to track, drills on infield
Set 1: 1200, 12 x 100
Set 2: 800,  8 x 100
Set 3: 400, 4 x 100
Set 4: 200, 2 x 100
Cool Down: Jog back to Hoboken
The first part of each set will be run at 5K pace and all 100s will be run all-out. We’ll take 30s rest after the first part, 15s between the 100s, and 90s between sets. The total distance is only 3.25 miles but they are fast intervals with short rest so you’ll be ready to stop at the end!
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
Thanks,
Michael

Jan 24

Wednesday Track

Hi- tomorrow’s workout is below. We are going to focus on speed with a workout that will become a staple this season.

Warmup: 2 x 200, high knees and butt kicks
Main Set: 10 x 400 @ mile pace; 30s rest between
Cool Down: 2 x 200, high knees and butt kicks

Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

Michael

Nov 29

Wed Track

Since it rained last week and only one person was motivated enough to get to the track, we’re going to repeat last week’s workout tomorrow morning. No excuses this time (including from me) since it will be 50 degrees with no rain!

Warmup: Jog to track, 1 lap + drills
Set 1: 3 x 200, 6 x 100
Set 2: 6 x 100, 3 x 200
Set 3: 3 x 200, 6 x 100
Set 4: 6 x 100, 3 x 200

We’ll run everything at mile pace. Rest will be 30s between 200s, 15s between 100s, and 60s after each set. And in between the first and second part of each set we’ll take 30s.

Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

Michael

Nov 15

Wednesday Track

Good morning,

Tomorrow we will do our first fartlek workout at the track. For those of you who don’t know what fartlek running is, it means speed play in Swedish. We will vary between hard running and easy running on a specific time interval which will help train your body to handle the acceleration and deceleration that is common in a race. This week we will have specific time periods for hard and easy efforts, but some weeks we will switch between the two on an unpredictable whistle. Here is tomorrow’s workout:

Warmup: 800m @ warmup pace
Main Set: 2-3-4-3-2, with 2:30 rest
Cool Down: 800m @ cool down pace

Here is what I mean by 2-3-4-4-3-2:
2 minutes hard, 2:30 easy, 3 minutes hard, 2:30 easy, 4 minutes hard, 2:30 easy, 3 minutes hard, 2:30 easy, 2 minutes hard

Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

Michael

Aug 22

Tuesday Track

Good morning,

Here is tomorrow’s workout:

Warmup: Jog to track, 1 lap + drills
Set 1: 3 x 1200 @ 10K pace, 90s rest
Set 2: 3 x 400 @ 5K pace, 90s rest
Set 3: 2 x 1200 faster than set 1, 90s rest
Cool Down: Jog back to Hoboken

Meet at 9th & Park at 6:00 am or at the track for a 6:15 am start. I won’t be there this week so please work together to make sure everyone knows pace and completes the workout.

–Michael

Jul 18

Tuesday Track Workout

Good morning,

Here is tomorrow’s track workout. Although still challenging, it is geared toward recovery and has a little less speed and distance than usual.

Warmup: Jog to track, 1 lap + drills
Set 1: 1 x 1600 @ 10K pace; 60s rest
Set 2: 100-200-300-400-300-200-100 @ 5K pace; 15s between each, 60s after set
Set 3: 2 x 800 @ 10K pace; 200m jog between
Cool Down: Jog back to Hoboken

Meet at 9th & Park at 6:00 am or at the track for a 6:15 am start.

–Michael

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