Tag: run workout

Tuesday Track Workout

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

Tuesday Morning Track Workout

Hi everyone,
It looks like there may be some rain in the morning, but if it isn’t a downpour come out and enjoy some interval work. Here’s the workout:
Yasso 800s
Warmup: Jog to track, 2 laps drills + strides
Main Set: 6×800 @ 5K pace; 60s standing rest after each 800
Cool down: Jog back to Hoboken
The goal with Yasso 800s is to hold the same pace over all intervals. You want to push, but you also want to be able to hold your splits for the whole workout.  We will be doing Yasso 800s every four weeks this season so we can gauge improvement and we will add more intervals as the season goes on.
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

Track Work

Sorry for the late post.  In case you missed the workout this morning here it is:
After a few weeks of shorter intervals, we’re going to focus on stamina on the track this week with mile repeats. Here’s the workout:
Warmup: Jog to track, 2 laps drills + strides
Main Set: 3×1600 @ mile pace; 60s standing rest after each mile
Cool down: Jog back to Hoboken
Your goal should be to hit similar splits during each interval so focus on a steady, strong pace. You should feel like your working very hard but the pace is doable for all three repeats.
We will 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

Thursday Night Track Work-Build Phase Week 1

Below is a description of this evenings run. I’m headed out of town for business and won’t make it out there tonight. As always feel free to write me if you have any questions. Its going to be a great night to run. EVERYONE SEND STEVE OFF ON HIS CROSS-COUNTRY BIKE JOURNEY THE RIGHT WAY! GOOD LUCK STEVE!

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Tuesday Track Work

It looks like wet weather tomorrow afternoon and night so beat the rain and join us on the track for an early workout.  Here’s what we’re doing:

Warmup: Jog to track, 2 laps drills + strides
Set 1: 1×1600 @10K pace; 60s standing rest after
Set 2: 100-200-300-400-300-200-100 @5K pace; 15s standing rest between, 60s after set
Set 3: 2×800 @ 10K; 200m between sets

Cool down: Jog back to Hoboken.

We will 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