Tag: track workout

Wednesday Track

  • Filed under run

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

  • Filed under run

Good morning,

Here is tomorrow’s workout:

Warmup: Jog to track, 1 lap + drills
Set 1: 3 x 1200 @ 10K pace, 90s rest
Set 2: 3 x 400 @ 5K pace, 90s rest
Set 3: 2 x 1200 faster than set 1, 90s rest
Cool Down: Jog back to Hoboken

Meet at 9th & Park at 6:00 am or at the track for a 6:15 am start. I won’t be there this week so please work together to make sure everyone knows pace and completes the workout.

–Michael

Tuesday Track

  • Filed under run

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

  • Filed under run

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

  • Filed under run

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

  • Filed under run

Just posting this for archive purposes. Sorry for not getting the post up sooner.

Warmup: Jog to track; 1 lap + drills
Main Set: 14 x 400 (see paces below)
Cool Down: Jog back to Hoboken

Pace:
#1-4 @ 10K
#5-8 @ mile
#9-12 @ 5K
#13-14 @ sprint

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