Tag: speedwork

Tuesday Trackworkout

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.

Thursday Track Workout

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

MAIN SET: 12 x 400 on 100 active recovery. The 100 active recovery is a slow shuffle. Leave for the next 100 when clock hits 60-seconds.

1-4 = 5K pace
5-8 = 1-mile pace
9-12 = Sprint (be consistent for all 4 intervals)

COOL DOWN: Jog home, stretch
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APPROX. TOTAL TIME: 65 minutes

See you out there this evening!

Thursday Track Workout

We are going to revisit last weeks workout since the weather was pretty nasty last Thursday. There are two workouts to chose from this week to accommodate those racing this weekend. If necessary, newbies can do 4-5 1200’s instead of the 6. MEET: 7:30pm @ 11th and Park —————————————————– WARM-UP: Jog to track, stretch, strides WORKOUT OPTION 1 MAIN SET (FOR THOSE NOT RACING): TEMPO RUN: Remember your tempo pace is one that you could maintain for up to an hour if it were a race. 6 x 1200 on 45-seconds rest **The 45-second rest will be enough to give a psychological break without letting your heart-rate totally recover. WORKOUT OPTION 2 MAIN SET (FOR THOSE RACING THIS WEEKEND): 1 x 1600 = In’s and Out’s: Jog the turns – Stride the straightaways 1 x 1600 = 5k effort Stretch…stretch…stretch!!! COOL DOWN: Jog home —————————————————– APPROX. TOTAL DISTANCE: 5 – 7.5 miles APPROX. TOTAL TIME: 60 – 65 minutes