Tag: track

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 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

Track Workout

  • Filed under run

My apologies for posting this after the workout has taken place.  I will update timely and more frequently going forward…

Runners,

Tonight we are going to start our endurance training to accommodate the Fall Triathlons and Marathoners. We’ll do a couple weeks of base training then lead into build phase then speed. Sound good? Great.

MEET: 11th and Park @ 7:30pm

WARM-UP: Jog to track, stretch, strides
MAIN: 5 x 1600 on 1-minute active recovery
COOL-DOWN: Jog Home

Description: The 1600 efforts are @ 10k effort. Consistency is important so don’t blow-up on the first interval. Recovery in between intervals is a jog NOT and stop/walk. If everyone is game I would really love to take this workout off-track so we can get some varied terrain. Maybe a run up Pershing Road :)…we can talk at the track.

TOTAL DISTANCE: approx. 8 miles
TOTAL TIME: approx. 70 minutes

P.S…be nice out there tonight. My legs are shot! 🙂

Thursday Night Track

  • Filed under run

Hey Runners –

Sorry for the late email. This is the plan for this evening…tonight is low key since several of us are racing Timberman 70.3 this weekend. I will go to 11th and Park @ 7:30…My plan is to do a loop around Hoboken with 6 x 30-second strides incorporated into the run. Really nothing crazy, but anyone is welcome to join. Loosen up the legs, stretch and get the blood flowing for this weekends race.

Next week we are going to start week one “build endurance” training. Training will continue to focus on athletes with Fall triathlons + those who have marathons in the near future. Most people have a solid base right now. We will continue to build endurance and strength.

Good luck everyone this weekend!

Megan

Thursday Night Track

  • Filed under run

Hey Everyone, sorry for being lackadaisical on the updates.  Here is the latest for tonight.  Timberman athletes take note!

The specific purpose of tonight’s run is help the Timberman athletes who are racing next week nail your race pace. Those not racing Timberman it will still be a great workout…come one come all!

———————————————————–

WARM-UP: Run to track, stretch, strides

MAIN SET: 6 x 800 at race pace with descending rest intervals.
**800 repeats are to be completed at race pace for the 1/2 ironman, 1/2 marathon. Rest interval starts at 1:30 and drops :15 for each interval.

COOL-DOWN: Run home

———————————————————–

APPROX. TOTAL TIME: 6.5 miles
APPROX. TOTAL DISTANCE: 55 minutes

Excited to see everyone out there tonight!
Megan

Tuesday Track workout

  • Filed under run

Hey Everyone,
My apologies for updating the site late. Had a busy day.

Congrats to all who finished Musselman over the weekend!

I know we are all used to the heat, but its going to be another hot one tomorrow, so please bring enough water! This week we are taking it long and focusing on pacing. I think you will find this workout a good challenge.

Warmup: Jog to track, 2 laps drills + strides

Main Set: 800 -1200-1200-1600-400-400

Below is a breakdown of rest and sample paces for an intermediate runner. You can adjust accordingly, but really try to focus on feeling out your pace for these longer intervals. It will really help on race day! The last two 400s are to see how you can push it when tired. If you are new to the track or coming off an injury, take the last 400s at 10k pace.

Interval 800m 400 jog 1200m 400 jog 1200m 400 jog 1600m 3 min rest 400m 1 min rest 400m

Moderate Build Build Hold Fast Fast
10k pace 5k pace +10 5k pace – 5 mile + 15 mile + mile +

Sample Pace: 8:00 7:40 7:25 7:15 7:00 7:00

Sample Split: 4:00 5:45 5:33 7:15 1:45 1:45

Cool down: Jog back to Hoboken

Andrew C. will be tomorrow’s run leader. Meet at 9th & Park at 6:15am to jog to the track or you can meet us at the track on River Rd. in Weehawken for a 6:30am start. You should be back in Hoboken by 7:15am.