Tag: run

Tuesday Track workout

  • Filed under run

Hey Everyone,
My apologies for updating the site late. Had a busy day.

Congrats to all who finished Musselman over the weekend!

I know we are all used to the heat, but its going to be another hot one tomorrow, so please bring enough water! This week we are taking it long and focusing on pacing. I think you will find this workout a good challenge.

Warmup: Jog to track, 2 laps drills + strides

Main Set: 800 -1200-1200-1600-400-400

Below is a breakdown of rest and sample paces for an intermediate runner. You can adjust accordingly, but really try to focus on feeling out your pace for these longer intervals. It will really help on race day! The last two 400s are to see how you can push it when tired. If you are new to the track or coming off an injury, take the last 400s at 10k pace.

Interval 800m 400 jog 1200m 400 jog 1200m 400 jog 1600m 3 min rest 400m 1 min rest 400m

Moderate Build Build Hold Fast Fast
10k pace 5k pace +10 5k pace – 5 mile + 15 mile + mile +

Sample Pace: 8:00 7:40 7:25 7:15 7:00 7:00

Sample Split: 4:00 5:45 5:33 7:15 1:45 1:45

Cool down: Jog back to Hoboken

Andrew C. will be tomorrow’s run leader. 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. You should be back in Hoboken by 7:15am.

Thursday Night Track

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Runners,

Tonight’s track workout is BOOM BOOM REED 400’s!!!!!! What is that you ask? 24 x 400 on 60-seconds rest. In honor of one triathlons finest Matty Reed we will complete his favorite workout 🙂
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MEET: 7:30pm @ 11th and Park

WARM-UP: Run to track, stretch, strides

MAIN SET: 24 x 400 on 60-seconds rest.
1-6 = 1/2 marathon pace
7-12 = 10k pace
13-18 = 5k pace
19-24 = 1-mile pace

COOL-DOWN: Run Home
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APPROX. TIME = 80 minutes
APPROX. DISTANCE = 9 miles

Tuesday Track Workout

  • Filed under run

Good morning,

Since a lot of people have been training and racing very hard lately we are going to use this week’s workout to flush the muscles. Here is the workout:

Warmup: Jog to track, 2 laps striders
Set 1: 1×1600 @10K pace, 30s after set
Set 2: 100-200-300-400-300-200-100 @ 5K pace; 15s between intervals, 60s after set
Set 3: 2×800 @10K pace, 200m jog between intervals
Cooldown: 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 7:15am this week since it is a longer than usual workout. See you out there.

Weekly Newsletter

Hello All,

GC Tri had another awesome weekend of racing. We had a huge representation at the Long Branch Triathlon on Saturday. At the long course race we had Frank Virga and Steve Su take the top 25 while Kara, Lindsay and Omar all had awesome races. On the short course Emily had a great race. There were several newbie GC Tri members that also had great showings that we expect to see at the track and group rides going forward Kristine.

On Sunday, GC Tri brought home a lot of hardware at the Lavaman sprint. Andrew and Megan both took overall podium places while Nicci, Jen Jones, Eoin, Will and Scott all took 1st or 2nd in their age groups! At the Long Island Sprint Jen brought home a 3rd in her age group and finally at the Pat Griskus Triathlon, Kristin Hespos had another great race!

Good luck to Eva at Ironman Coueur d’Alene this weekend and Megan racing at Tupper Lake. I know there are others racing this weekend so good luck and please send in your results!

Happy Training,

GC Tri

Thursday Track Workout

  • Filed under run

Runners,

Below is a workout for this evening. I’m swamped with work so will not be able to make it. Don’t let this stop you!

MEET: 11th and Park @ 7:30pm
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WARM-UP: Jog to track, stretch, strides

MAIN SET: Endurance interval + Speed

1 x 2000 @ 5k pace…steady even pace!
2 x 800 @ mile pace…stay relaxed!
4 x 200 @ sprint…quick turnover!
Recovery between each interval = Jog 100 (approx. 60-seconds)

**Don’t let your stride get lazy. Count 1-2-3-4 in your head. This will help you maintain a consistent stride and help with pacing.

COOL-DOWN: Jog home
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TOTAL TIME: 60 minutes
TOTAL DISTANCE: 6.25 miles

Get to Work!
Megan

Thursday Run (06.17.10) Speed Phase Week 2

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Runners –

I’ve created 2 workouts for this evening. Total time will be similar. The second option is for the “less aggressive” group or for those who might be racing this evening.

MEET: 7:30pm @ 11th and Park
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WARM-UP: Run to track, stretch, strides

OPTION 1 – Mile Intervals
– Run 4 x 1-mile intervals at 3-5% faster than race pace (take 5 seconds off your 5k pace).
– Jog 400 meters between intervals. Maintain consistent interval times and rest between intervals.

OPTION 2 – 800-Meter Intervals
– Run 6 x 800-meters intervals at 8-10% faster than race pace (take 10 seconds off your mile pace). Maintain consistent interval times and rest between intervals.
– Jog 400 between intervals

COOL DOWN: Run home!
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APPROX. TOTAL TIME: 70 MINUTES
APPROX. TOTAL DISTANCE: 7.5 – 8 miles

See you tonight!
Megan