Tag: track

Tuesday Morning Track Workout

  • Filed under run

Hi everyone,
Here is tomorrow’s track workout.  See you there.

Warmup: Jog to track, 1 lap striders

Set 1: 400-800-1200-1200-800-400 @ 5K pace, 100m jog b/w intervals.
Set 2: 2 x 100 @ sprint pace
Cool down: Jog back to Hoboken
I am only including a short recovery between intervals this week in order to push stamina. If you think you need more recovery you can jog 200m between intervals in set 1.  We will take 60s standing rest between sets 1 and 2.

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. We’ll be back in Hoboken by 7:15am.  See you out there.

Thursday Track Workout

  • Filed under run

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

Tuesday Track Workout

  • Filed under run

Hope everyone had a great long weekend.  Time to get back at it!   Work off those burgers and beers at the Weehawken Track at 630am.  We leave 9th and Park at 615am for the jog over.

W/U:  Striders

Main Set:

3×1600@mile pace :60 sec rest between each rep.

1×400 faster than mile pace.

The goal for the mile pace is to run 2-4 seconds faster than your mile pace over the past few weeks.  The 400 is all out, pushing the legs once they are fatigued.  This is an important workout at this point in the season so try to make it.

Happy Training.

Thursday Track Work

  • Filed under run

Runners,

This week there is one workout to follow. 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

MAIN SET:
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.

COOL DOWN: Jog home
—————————————————–

APPROX. TOTAL DISTANCE: 7.5 miles
APPROX. TOTAL TIME: 65 minutes

Tuesday Morning Trackwork

  • Filed under run

Good evening and sorry for the late post.  615am at 9th and park for the jog to the track, arriving at 630am.  Join us on the run or meet us at the track.

Yasso 800s are on tap.

W/U:

Jog to Weehawken Track follwed by 2 laps +strides

Main Set: 6×800 @5k pace.  60 seconds rest between each 800.

C/D:

Jog back to Hoboken.

We will be back in Hobken by 7:15am.  See you in the morning

Thursday Night Track Workout

  • Filed under run

Runners,

We have some people racing this weekend so I have created 2 options for the run workout this evening. I am out of town for work so will not be there. Email me if you have any questions.

MEET: 7:30pm @ 11th and Park

—————————————————–
WARM-UP: Jog to track, stretch, strides

MAIN SET:
TEMPO RUNS increase the duration you’re able to sustain a relatively high running pace and increase the speed you’re able to maintain for a long time.
SPEED INTERVALS increase stride power and efficiency.  They are not full sprints; rather, they should be performed at the fastest pace you can maintain through the end of the last interval without slowing down.

SHORTER FOCUS WORKOUT
8 x 400 on 30-seconds rest
Breakdown each 400 to the following…Hard 200 – EZ 100 – Hard 100
**You don’t have to sprint the hard part. Focus on good form, quick turn-over, relaxed shoulders.

LONGER FOCUS WORKOUT:
2 x 1600m @ 10k pace on 60-seconds rest
8 x 100 = hard 100 – EZ 100 jog, repeat

COOL DOWN: Jog home
—————————————————–

APPROX. TOTAL DISTANCE: 5 – 7 miles
APPROX. TOTAL TIME: 60 minutes