Tag: track

Tuesday Morning Track

  • Filed under run

Hi everyone,
Sorry for the late email about tomorrow. We have had some pretty intense weeks on the track so we are going to pull back a bit this week. Our plan is to step down the intensity every 4 weeks to recover while still doing speed work. So here is this week’s workout:
Warmup: Jog to track, 2 laps drills + strides
Set 1: 1 x 800 @ 10K pace, 30s standing rest after set
Set 2:  2 x (100-200-300-400-300-200-100) @ 5K pace,15s b/w intervals, 60s b/w sets
Cool down: Jog back to Hoboken
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. I won’t be there again this week but I’ve asked some people to take the lead.  Have a great workout!
–Michael & Nicole

Thursday Evening Track Work-Build Phase Wk 5

  • Filed under run

Runners,

I’ve created 2 workouts this week. The shorter intervals cater to the athletes focusing on the shorter races (5k, 10k, sprint, olympic). The longer intervals cater to the athletes focusing on the longer races (half IM, half marathon, IM, marathon)

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
Part 1: 8:00 tempo run @ threshold intensity. This is faster than conversational pace. You should feel the lactic acid start to build up, but you do not want to go out too fast and hit a wall half way into the interval.
Part 2: Speed Intervals = 8 x 1-minute on 1:00 jog recovery
Total Track Time = 24 minutes

LONGER FOCUS WORKOUT:
Part 1: 16:00 tempo run @ threshold intensity. This is faster than conversational pace. You should feel the lactic acid start to build up, but you do not want to go out too fast and hit a wall half way into the interval.
Part 2: Speed Intervals = 4 x 1-minute on 1:00 jog recovery
Total Track Time = 24 minutes

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

APPROX. TOTAL DISTANCE: 5 – 7 miles
APPROX. TOTAL TIME: 55 minutes

See everyone tonight!
Megan

Thursday Evening Track Workout

  • Filed under run

Runners,

Below is the workout for this evening.

I’m going to continue to send workouts every Thursday for the run. 7:30pm is becoming difficult for me to make regularly commit to because of work. The normal meeting time will continue to be @ 7:30pm.  And, I will continue to give everyone a heads up when I will and will not be there. Don’t let this keep you from getting out there. Discipline is important for a triathlete.

MEET: 7:30pm @ 11th and Park

WARM-UP: Jog to track, stretch, strides

MAIN SET: Tempo – Negative 800 Meter Intervals
Run 6 x 800-meters (1/2 mile). Maintain consistent interval times and rest between intervals.
Walk/jog 200 or 400 meters (1/8 – 1/4 mile) between intervals, depending on how hard you run the intervals.

**Don’t go out too fast for the first 800..you will pay for it. Your speed for each of the intervals should be 5 seconds faster than the previous – hence the name “negative split” 800 meter intervals.

Interval Breakdown
#1 = 5k pace
#2 = 5 seconds faster than #1
#3 = 5 seconds faster than #2
#4 = 5 seconds faster than #3
#5 = 5 seconds faster than #4
#6 = 5 seconds faster than #5

COOL DOWN: Jog home

APPROX. TOTAL DISTANCE: 6.5 – 7.25
APPROX. TOTAL TIME: 60 – 65 minutes

Tuesday Track Workout

  • Filed under run

Hi all,
Congratulations to everyone that ran the NJ or Pittsburgh Marathons this weekend!
It looks like a beautiful morning is on tap for tomorrow so come join us on the track.  Here is this week’s workout:
Warmup: Jog to track, 2 laps drills + strides
Main Sets: 3 x 1200-400; with 100m jog b/w intervals and 60s rest after each set
Cool down: Jog back to Hoboken
We’re focusing on longer distance this week but our goal is similar to last week in that we want to run even splits over the course of the workout.  After each 1200 you will “float” (slow jog) 100m and then start the 400 right away.  You should push the 1200 at 5K pace and then try to speed up by a few seconds on the 400.  So if you run the 1200 in 5:15 (1:45 per 400) you should shoot for 1:40-1:42 on the 400.  Then take 60s rest before the next 1200-400.
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.
This workout is open to all ability levels.  We will work with you to modify the workout to fit your needs.  Let us know if you have any questions.  See you on the track!
Michael & Nicole

Tuesday Morning Track Workout

  • Filed under run

Hi everyone,
It looks like there may be some rain in the morning, but if it isn’t a downpour come out and enjoy some interval work. Here’s the workout:
Yasso 800s
Warmup: Jog to track, 2 laps drills + strides
Main Set: 6×800 @ 5K pace; 60s standing rest after each 800
Cool down: Jog back to Hoboken
The goal with Yasso 800s is to hold the same pace over all intervals. You want to push, but you also want to be able to hold your splits for the whole workout.  We will be doing Yasso 800s every four weeks this season so we can gauge improvement and we will add more intervals as the season goes on.
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.
This workout is open to all ability levels.  We will work with you to modify the workout to fit your needs.  Let us know if you have any questions.  See you on the track!
Michael & Nicole

Thursday Run (04.22.10) Build Phase Week 2

  • Filed under run

What better way to celebrate Earth Day than to get outside and run!

MEET: 7:30pm @ 11th and Park

WARM-UP: Jog to track, stretch, strides

MAIN SET: Lactate Intervals (very hard, but controlled effort)
4 x 800 @ mile pace on 60-seconds rest (standing rest)
1 x 1600 @ 5k pace

COOL DOWN: Jog home

APPROX. TOTAL DISTANCE: 6.5 miles
APPROX. TOTAL TIME: 60-minutes

See you out there tonight!
Megan