Tag: speedwork

Track Workout

  • Filed under run

Sorry for the late notice. We will have our track workout tomorrow. Here are the intervals:
Warmup: 2 laps with drills
Set 1: 2 x 1600 @ mile pace, negative split on the 2nd 800 of each, 60s rest after each
Set 2: 2 x 400 @ faster than mile pace, 60s rest between
Cool down: jog back to Hoboken
Meet at 9th & Park at 6am or at the track for a 6:15am start. I won’t be there tomorrow but Andrew S or Andrew C will go over the workout. Sorry again for the late notice.
–Michael
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Wednesday Track Workout

  • Filed under run

Yes, this is a little late (my apologies) but here is the track workout in case you’ve been following along on your own.

Hi everyone,
We have had a good turnout the first couple of weeks at the track. Be sure to come out and join us whether you have done track workouts in the past or not.
Warmup: 2 laps with drills
Main Set: 4 x 1000, 60s rest between
Cool Down: Jog back to Hoboken
Meet at 9th & Park at 6am or at the track for a 6:15am start. We should be back in Hoboken no later than 7:15.
–Michael

Track Workouts are BACK!

  • Filed under run

Good morning,
Our track workouts are now officially underway!  We are going to start slow and build up over the next few weeks so that we maximize the workouts and avoid injury.
I want to be clear that everyone is welcome whether you have done the workouts before or not. The workouts are designed to accommodate all runners and we can adjust each workout for individuals at the track. So if you have thought about coming in the past and decided not to because the workout looked intimidating- come now. We have a lot of fun!
Here is this week’s workout:
Warmup: 2 laps with drills
Main Set: 5 x 800 @ 5K pace, 100m walk and 100m jog between
Cool down: Jog back to Hoboken
Meet at 9th & Park at 6:00am to jog to the track or meet us at the track at 6:15.  We should be back in Hoboken no later than 7:15.
See you tomorrow,
Michael

Track Workout

  • Filed under run

Andrew will be leading a track workout tomorrow at 6am from 9th and Park.  The workout will be 3×1 mile descending.  Come on out for the jog to the track in Weehawken.  The workout will start at 615am.

Wednesday Morning Track

  • Filed under run

Good morning,
Just a few weeks of track workouts left for this season so come out and join us on the track tomorrow morning.
Warmup: Jog to track
Yasso 800s: 8-10 x 800, 45s rest between
Cooldown: Jog back to Hoboken
We are doing Yasso 800s again because of the NYC Marathon. You should do 10×800 at least 11 days prior but ideal is 14-17 days before the marathon. Tomorrow is about 17 days out so it’s a good time to do them. If you would rather wait until next week (11 days out) you can do that as well.
As always our goal is to run each 800 at a consistent split.  And for the marathoners, if your goal is a 4 hour marathon you should hit 4:00 on each 800.  If your goal is 3:45 then you should run them in 3 minutes, 45 seconds.  Get it?
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 start. If you plan to run 10 x 800 you may want to get there early or be prepared to get back a bit later than normal.
–Michael

Track Workout

  • Filed under run

Yeah, i know, this is from Wednesday and it’s now Friday.  I’m a little slow this week…well i guess i’m slow every week.

Good morning,
There are only a few more weeks of track workouts so come join us tomorrow before you hibernate for winter.  Tomorrow we will turn around last week’s workout and do a descending ladder:

Warmup: Jog to track
Descending Ladder: 1600-1200-1000-800-400-200
Cooldown: Jog back to Hoboken
Again we willl run each leg at 5K pace and do an active recovery by jogging 100m between intervals.  If you need more rest between intervals please jog 200m.  And if you need to shorten the workout you can remove the 1000 from the ladder.
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 start. We should be back in Hoboken by 7:25am.
–Michael