Tag: track

Track Work

  • Filed under run

Sorry for the late post.  In case you missed the workout this morning here it is:
After a few weeks of shorter intervals, we’re going to focus on stamina on the track this week with mile repeats. Here’s the workout:
Warmup: Jog to track, 2 laps drills + strides
Main Set: 3×1600 @ mile pace; 60s standing rest after each mile
Cool down: Jog back to Hoboken
Your goal should be to hit similar splits during each interval so focus on a steady, strong pace. You should feel like your working very hard but the pace is doable for all three repeats.
We will 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 Night Track Work-Build Phase Week 1

  • Filed under run

Below is a description of this evenings run. I’m headed out of town for business and won’t make it out there tonight. As always feel free to write me if you have any questions. Its going to be a great night to run. EVERYONE SEND STEVE OFF ON HIS CROSS-COUNTRY BIKE JOURNEY THE RIGHT WAY! GOOD LUCK STEVE!

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Tuesday Track Work

  • Filed under run

It looks like wet weather tomorrow afternoon and night so beat the rain and join us on the track for an early workout.  Here’s what we’re doing:

Warmup: Jog to track, 2 laps drills + strides
Set 1: 1×1600 @10K pace; 60s standing rest after
Set 2: 100-200-300-400-300-200-100 @5K pace; 15s standing rest between, 60s after set
Set 3: 2×800 @ 10K; 200m between sets

Cool down: Jog back to Hoboken.

We will 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