Tag: track workout

Track Workout

Good morning- here is tomorrow’s track workout:
Warmup: Jog to track; drills on infield
Main Set: 4 x 1600 @ 10K/mile/10K/mile; 90s between
Cool Down: Jog back to Hoboken
Meet at 9th & park at 6:00am or at the track for a 6:15am start.
SCHEDULE CHANGE: Starting next week our track workouts will move to Wednesday mornings to align with the new pool schedule. So this will be the last Tuesday track workout until the spring. Wednesday workouts will be same time, same place.

Tuesday Track or 5K

Good morning- here is tomorrow’s track workout:
Warmup: Jog to track; drills on infield
Main Set: 15 x 400 (5 @10K, 5 @5K, 5 @all-out); 30s between, 90s after block of 5
Cool Down: Jog back to Hoboken
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
And as an alternative to the track, remember that the Party with a Purpose 5K is tomorrow at 7PM at Pier A in Hoboken. You can still join our team by signing up as an “individual joining a team” and register as a Gold Coast Triathlon Club member. http://www.active.com/running/hoboken-nj/7-17-12—pwp-hoboken-5k-2012

Track Workout

Good morning,
Tonight is the finals of the men’s and women’s 800m races at the Olympic Trials, so why not pay tribute by running some Yasso 800s tomorrow morning!
Warmup: Jog to track; drills on infield
Main Set: 8 x 800 @ 5K; 60s between
Cool Down: Jog back to Hoboken
As a reminder the goal of Yasso 800s is to keep a controlled, even pace throughout the set. You want to run a pace that is hard, but you want to hit the same mark on each interval. Meet at 9th & Park at 6:00am or at the track for a 6:15am start.

Tuesday Track

Hi everyone,
It is projected to be a beautiful 65 degrees at 6am tomorrow so come join us at the track. Here is the workout:
Warmup: Jog to track, drills on infield
Main Set: 15 x 400 (5 @10K, 5 @5K, 5 @sprint)
Cool Down: Jog back to Hoboken
We’ll take 45s standing rest between 400s and 2 minutes between blocks of 5.
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
Michael

Wednesday Track

Good morning- here is tomorrow’s workout:
Warmup: Jog to track; drills on infield
Set 1: 3 x (1200-400)
Set 2: 2 x 100 (on infield)
Cool Down: Jog back to Hoboken
Pace: 1200s @ 5K, 400s @ half marathon; 100s @ sprint
Recovery: 100m walk and 100m jog after each 1200; 60s after each 400; 15s between 100s
Meet at 9th & Park at 6am or at the track for a 6:15am start. I will not be there tomorrow but Andrew will lead the workout. Please make sure you leave 9th & Park on time (~6:02) to be at the track for the 6:15am start.
Michael

Wednesday Track

Good morning- here is tomorrow’s track workout:
Warmup: Drills on the field (high knees, butt kicks, lateral)
Set 1: 3 x (100-300-500-300-100) @ descending pace by set (10K, 5K, mile)
Set 2: 6-10 x 100 @ sprint, 15s between
Cool Down: Jog back to Hoboken
To be clear on pace, the first group of 100-300-500-300-100 in set 1 will be done at 10K pace, the second group at 5K, and the last group at mile pace. We will walk 100m between intervals and take 60s standing rest between groupings. And set 2 will be done at all-out pace. We will do between 6-10 x 100 depending on time and fatigue. Rest will be short: 15-20s between 100s.
Meet at 9th & Park at 6am or at the track for a 6:15am start. All paces are welcome and we will work with everyone to maximize individual workouts.
Michael