Warmup: Jog to track, 1 lap + drills
Set 1: 1 x 3200 @ mile-5K pace; 60s rest
Set 2: 8 x 200 @ sprint; 30-45s rest
Set 3: 8 x 100 @ sprint, 30-45s rest
Cool Down: Jog back to Hoboken
We are going to go hard the whole time tomorrow but we will increase the rest if necessary (depending on heat and fatigue). It is going to be warm so please make sure you bring hydration.
Meet at 9th & Park at 6:00am or at the track for a 6:15am start.
–Michael
Meet at 5:40am at the 14th St Ferry for a 5:45am sharp departure.
Distance- Approx 20 miles including 3-5 hill repeats in the park.
Thanks!
Nicole
–OR–
Hi everyone- here is tomorrow’s track workout:
Warmup: Jog to track, 1 lap + drills
Set 1: 1×1600 @ 5K pace, 60s rest
Set 2: 8×200 @ sprint pace, 30s rest between, 60s after set
Set 3: 1 x1600 @ mile pace, 60s rest
Set 4: 8×100 @ sprint pace, 15s rest between
Cool Down: Jog back to Hoboken
We are utilizing three different paces so I want to be clear about what they mean:
5K pace: fast but a pace you can hold over 3 miles; slower than mile pace, but faster than a pace for a 10K.
Mile pace: slower than a sprint, not holding back too much but sustainable over a mile.
Sprint pace: this is all-out, not holding back any more than necessary to complete the workout.
Meet at 9th & Park at 6:00am or at the track for a 6:15am start. There will also be an alternate time for the workout on Wednesday night at 6:30pm at the track.
–Michael
Here is tomorrow’s track workout:
Warmup: 1 lap + drills
Main Set: 400-600-1000-1600-1000-600-400
Cool Down: Jog back to Hoboken
The goal this week is to hold mile pace on all intervals. Slow jog 100m after the 400s and 600s, and slow jog 200m after the 1000s and 1600.
Meet at 9th & Park at 6:00am or at the Weehawken track for a 6:15am start.
We will also be repeating the workout on Wednesday night, exact time TBD. I will send another email tomorrow with details.
–Michael
It’s going to be gorgeous in the morning so come join us at the track. Here is Tuesday’s workout:
Warmup: 1 lap + drills
Main Set: 7 x 800 @ 5K, 45s rest between
Cool Down: Jog back to Hoboken
As a reminder the goal of Yasso 800s is to keep a controlled, even pace throughout. You want to push the pace but you also want to be able to hit the same mark each interval. We are building every 4-5 weeks so it will be 7 of them this time and 8 next time.
Meet at 9th & Park at 6am or at the Weehawken track for a 6:15am start. We will be back in Hoboken by 7:15am.
Alternate Time: the same workout will be done at the track on Wednesday night at 6:30pm. It will be self-led but there should be a nice group of people doing it together to keep you motivated.
-Michael
Warmup: 2 laps + drills
Set1 : 1 x 1600 @ 10K, 60s rest
Set 2: 100-200-300-400-300-200-100 @ 5K, 15s between each interval, 60s after set
Set 3: 2 x 800 @ 10K, 200m jog between
Cool Down: Jog back to Hoboken
Meet at 9th & Park at 6:00am or at the Weehawken track for a 6:15am start. We will be back in Hoboken by 7:15am.
–Michael
Since yesterday morning’s weather was brutal and only Andrew C and Maria made it to the track (shout out to both of you), we are going to offer a repeat of the workout tonight. We will meet at 9th & Park at 7:00pm and be at the track by 7:15. Here is the workout:
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
See you tonight.
–Michael
