Tag: run

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

Tuesday Track

Good morning,

Here is tomorrow’s workout:

Warmup: Jog to track, 1 lap + drills
Main Set: 9 x 800 @ 5K pace, 60s rest
Cool Down: Jog to Hoboken

As a reminder, Yasso 800s are run at a pace you can hold through the whole workout so control is key. If you are running a fall marathon your target time for the 800s should be your goal marathon time (not goal pace). In other words if you are trying to run a 4 hour marathon you should run the 800s at 4:00 which is 8:00/mile pace.

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

–Michael

Tuesday Track

Hi everyone,

After a week off it is time to get back on the track. Here is tomorrow’s workout:

Warmup: Jog to track; 1 lap + drills
Set 1: 9 x 400 @ 5K, 200m jog b/w; 60s after
Set 2: 6 x 100 @ sprint; 20s b/w, 60s after
Set 3: 6 x 200 @ sprint; 30s b/w
Cooldown: Jog to Hoboken

Meet at 9th & Park at 6am or at the track for a 6:15am start. We will be back in Hoboken no later than 7:15am.

–Michael

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

Tuesday Track

Good morning- here is tomorrow’s workout:

Warmup: Jog to track, 1 lap + drills
Set 1: 1 x 3200 @ mile-5K pace; 60s rest
Set 2: 8 x 200 @ sprint; 30-45s rest
Set 3: 8 x 100 @ sprint, 30-45s rest
Cool Down: Jog back to Hoboken

We are going to go hard the whole time tomorrow but we will increase the rest if necessary (depending on heat and fatigue). It is going to be warm so please make sure you bring hydration.

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

–Michael

Tuesday Track or Ride

Choices make everything better. Tomorrow you have two of them for your group workout. Mike Frank will be leading a bike from 14th st Ferry at 540am SHARP. If you show up late then peddle your butt up river road and catch-up.

There will also be a track workout tomorrow. Details below.

I know we had a lot of people racing this weekend so tomorrow’s workout is meant to flush the muscles so we can keep going hard.

Warmup: Jog to track, 1 lap + drills
Set 1: 1×1600 @ 10K pace, 60s rest
Set 2: 100-200-300-400-300-200-100 @ slightly slower than 5K pace (15s rest between, 60s after set)
Set 3: 2×800 @ 10K pace; 200m jog between

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