Tag: track workout

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 and Hills

  • Filed under run

Hi everyone,
We’ll have two run workouts this week:
Tuesday: Hill repeats- meet at Fleet Feet at 6am for a 6:10am start at Stevens. Workout: 10 repeats, led by Michael.
Wednesday: Track Workout- meet at 9th & Park at 6am for a 6:15 start at the track. Workout: 10×400, led by Andrew S.
Please note that this will be the last week of hills. Starting next week the Tuesday & Wednesday morning workouts will combine and we will all move to the track on Wednesday mornings. More details starting next week. Let me know if you have any questions.
–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.

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
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