Warmup mile. Drills and 4 x100 strides. At 5k pace do a 1200. Jog 400. 5k pace 1000 jog 200. 5k pace 800 jog 400, 5k pace do 600 jog 200. 5k pace do 400 and jog 200. Finish with 200. This is a lot of intervals, so go as far as you can. Warmdown...Read more
1.5 -2 mile warm up. Stretches drills and 4 x 100m strides 8-10 x 400m at current 5k pace. Recovery will be short. 50% of the interval time. Example: 8:00/mile is 2:00/400. Jog/walk for 1 min Cool down 1 mileRead more
1.5 mile warm up Stretches and drills 4 x 100m strides 8 x 2 mins @ 5k-10k pace 1 min jog recovery I’ll blow a whistle as close to the mark, provided there is no other practice going on in the i field, to tell when to start/stop but runners...Read more
NJM Summer track workouts will continue from 6/7-9/6 at Benjamin Franklin Middle School in Ridgewood on Tuesday evenings at 6:15 pm.Read more
Track Workout 6/7 with Coach Joel at Ben Franklin Middle School, Ridgewood at 6:15pm. We will be at the track for the remainder of the summer!!
Workout will start with a mile warmup, drills and four strides of 100m. At 15 seconds faster then 5k pace, you’ll run for 4 minutes and then jog or walk 3;00, this will be done 3-4 times. Warmdown 2-3 laps.Read more