Tag: speedwork

Wednesday Track

  • Filed under run

Hi everyone,
It’s supposed to be beautiful tomorrow morning so join us on the track for a great workout.  And good luck to everyone running the Chicago Marathon this weekend- trust your training and run strong!
Warmup: Jog to track, 2 laps striders
Ladder: 400-800-1200-1600-1200-800-400
Cooldown: Jog back to Hoboken
We’ll 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 1600 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

Wednesday Track.

  • Filed under run

Yes, it is well after the fact.  Just posting for archive purposes.
Hi everyone,
Here is tomorrow’s workout:
Warmup: Jog to track, 2 laps striders
Set 1: 1 x 1600 @ 5K pace; 60s standing rest
Set 2: 8 x 200 @ mile pace, 10s rest between, 60s after set
Set 3: 1 x 1600 @ 5K pace
Cooldown: Jog back to Hoboken
The goal this week is to run fast after 3 straight weeks of strength building. So focus on keeping a quick pace on the 1600s but speed up for the 200s.  We’ll move back to normal time this week (see below)

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 7:20am.

–Michael

Wednesday Track Workout

  • Filed under run

Hi everyone,
Tomorrow morning we will revist Yasso 800s to keep the focus on building strength.  Because it is a long workout we will be meeting at 6am for a 6:15 start.
Warmup: Jog to track, 2 laps striders
Main Set: 8 x 800, 45s standing rest after each
Cooldown: Jog back to Hoboken
Yassos are run at 5K pace and the goal is to be consistent throughout the workout.  If you are preparing for a marathon your pace should match your anticpated finish time.  So if you are trying to run a 3:55 marathon, your 800s should be run in 3 minutes, 55 seconds.  If you are running Chicago you should be at 10×800 this week.  If you’re running NYC then stick to 8-9 as you have another month before you do 10.

Meet at 9th & Park at 6:00am to jog to the track or you can meet at the track on River Rd. in Weehawken for the 6:15am start. We should be back in Hoboken by 7:20am.

–Michael

Thursday Track Workout

  • Filed under run

Runners,

Tonight’s run…still endurance intervals, lucky you guys… 🙂

MEET: 7:30pm @ 11th and Park

WARM-UP: Jog to track, stretch, strides

WORKOUT:

2-4 x 400 with 1′ recovery
2-3 x 1200 with 3′ recovery
2-3 x 400 with 1′ recovery

*A group should complete all intervals = Total 6400 meters
*B group can do only 2 x 1200 = Total 5200 meters
*C group can do only 2 x 1200 and adjust the # of 400’s if necessary = Total 4000 – 5200 meters

NOTE: The first set of 400’s should get your system warmed up and prepared for the 1200’s. Manage your workout efficiently. The last group of 400’s can be done at a higher threshold.


NOTE:  You want to replicate or slightly increase the distance you ran last week at interval pace.

COOL-DOWN: Run home

TOTAL TIME: 65 minutes
TOTAL DISTANCE: 5.5 – 7 miles

See you out there!
Megan

Wednesday Track Workout

  • Filed under run

Good morning,
Tomorrow’s workout will be sneaky miles:
Warmup: Jog to track, 2 laps striders
Main Set: 3 x (400, 200, 400, 200, 400)
Cooldown: Jog back to Hoboken
The 400s should be run at mile pace and we will float the 200s (slow jog); 60s standing rest between sets.

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 7:20am.

–Michael
__._,_._

Thursday Night Track

  • Filed under run

Runners,

Tonights run will be Intervals…. what are they?  98% of max HR with a recovery time shorter than your run time. Best described as HARD, faster than 5k pace!!!!!!

MEET: 7:30pm @ 11th and Park

WARM-UP: Jog to track, stretch

MAIN SET: 5-8 x 800 with 2′ active recovery
NOTE: if you run your 800’s in more than 4 minutes you can have 3′ recover. When deciding how many reps you are going to do, keep this in mind; you want to finish the workout with approximately 20′ at interval pace. So, if it takes you 4 minutes to complete one 800 you should complete 5 intervals… make sense? Pick a number of reps before you start.  This will hold you responsible to completing your recommended set instead of “bowing” out early because you went out too hard.

800 pace = sub-3:00 =     8 reps
800 pace = 3:15 =            7 reps
800 pace = 3:30 =            6 reps
800 pace = 3:45+ =          5 reps

COOL DOWN: Run home

TOTAL TIME: approx. 65 minutes
TOTAL DISTANCE: approx. 7 miles

See you out there!
Megan