Tag: trackworkout

Track Workout

  • Filed under run

Hi everyone- another block of 5 hard workouts down, so tomorrow we’ll do our recovery workout (aka The Flusher) at the track:
Warmup: Jog to track; drills on infield
Set 1: 1 x 1600 @ 10K; 90s rest
Set 2: 100-200-300-400-300-200-100 @ 5K; 15s between, 90s after set
Set 3: 2 x 800 @ 10K; 200m jog between
Cool Down: Jog back to Hoboken

Meet at 9th & Park at 6:00am or at the track for a 6:15am start. See you then.

Michael

Tuesday Trackworkout

  • Filed under run

Hi everyone,
Sorry for the late notice about tomorrow’s workout.  This week’s workout is a descending ladder.  I won’t be there so please help each other with pacing and keep an eye on each other with the heat.
Warmup: Jog to track, 2 laps striders
Main Set: 1600-1200-800-400-200-100 (see pace below); 45s standing rest after each interval
Cooldown: Jog back to Hoboken
*Pace: start out between 5-10K pace and you want to increase your pace as you descend the ladder. With each step down, run approximately one second per lap faster than the preceding interval. Don’t worry too much about exact paces but focus on feeling faster with each step down.
The heat won’t be as bad tomorrow so we’ll go back to our normal time.  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. We should be back in Hoboken by 7:15am.
–Michael

Thursday Run (06.17.10) Speed Phase Week 2

  • Filed under run

Runners –

I’ve created 2 workouts for this evening. Total time will be similar. The second option is for the “less aggressive” group or for those who might be racing this evening.

MEET: 7:30pm @ 11th and Park
——————————————–
WARM-UP: Run to track, stretch, strides

OPTION 1 – Mile Intervals
– Run 4 x 1-mile intervals at 3-5% faster than race pace (take 5 seconds off your 5k pace).
– Jog 400 meters between intervals. Maintain consistent interval times and rest between intervals.

OPTION 2 – 800-Meter Intervals
– Run 6 x 800-meters intervals at 8-10% faster than race pace (take 10 seconds off your mile pace). Maintain consistent interval times and rest between intervals.
– Jog 400 between intervals

COOL DOWN: Run home!
——————————————–

APPROX. TOTAL TIME: 70 MINUTES
APPROX. TOTAL DISTANCE: 7.5 – 8 miles

See you tonight!
Megan

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