Tag: speed

Track Workout April 10

  • Filed under run

Hi everyone- here is tomorrow’s track workout:
Warmup: Jog to track; drills on infield
Main Set: 6 x (1000-100)
Cool Down: Jog back to Hoboken
We’ll run the 1000s @ 5K and the 100s @ all-out pace. Rest will be 15s between the 1000s and 100s and 90s after each block (1000-100). The goal will be to push the 100s on tired legs and take a long recovery before starting again.
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
Michael

Tuesday Trackworkout

  • Filed under run

Hi everyone,
Sorry for the late notice about tomorrow’s workout.  This week’s workout is a descending ladder.  I won’t be there so please help each other with pacing and keep an eye on each other with the heat.
Warmup: Jog to track, 2 laps striders
Main Set: 1600-1200-800-400-200-100 (see pace below); 45s standing rest after each interval
Cooldown: Jog back to Hoboken
*Pace: start out between 5-10K pace and you want to increase your pace as you descend the ladder. With each step down, run approximately one second per lap faster than the preceding interval. Don’t worry too much about exact paces but focus on feeling faster with each step down.
The heat won’t be as bad tomorrow so we’ll go back to our normal time.  Meet at 9th & Park at 6:15am to jog to the track or you can meet at the track on River Rd. in Weehawken for the 6:30am. We should be back in Hoboken by 7:15am.
–Michael

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.

Thursday Run (06.17.10) Speed Phase Week 2

  • Filed under run

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
——————————————–
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!
——————————————–

APPROX. TOTAL TIME: 70 MINUTES
APPROX. TOTAL DISTANCE: 7.5 – 8 miles

See you tonight!
Megan