GROUP RUN
GROUP RUN
GROUP RUN
DESTINATION RUN- OVERPECK PARK
Beginner Program Graduation/Group Run
Bring a small breakfast treat to share if you will be joining us!
Read moreUSATF-NJ MASTERS TRACK AND FIELD
USATF-NJ MASTERS TRACK AND FIELD
TRACK
Let’s shift gears a bit and work on some tempo. 15 min warm up jog Stretches and drills 4 x 100m strides 4-5 x 5 mins at half marathon pace with 60 seconds rest in between intervals. Cool down jog 10 mins.
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Warmup 1 mile. Track drills. 4x100m strides. 4-7×600 (at 10 seconds faster than 5k mile pace) with 200 jog recovery between intervals. For example, if you currently run a 9:00 pace, run the 600’s at 8:50 pace ( 2:12 per lap). Warm down...
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Everyone warms up a mile. Then track drills, followed by 2×50 strides and 2×100. Strides. At 85% effort at 5k pace do 1xmile. Take 1/2 the rest of your time. Ex. 8:00 =4:00. Then do 800 at same pace. Take half rest. Ex. 4:00=2:00. Then...
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1.5 mile warm up Stretches and drills on the track at 6:15 4 x 100m strides All at 5k pace: 400m 800m 1200m All at 3k pace: 1200m 800m 400m 3 min jog/walking recovery between all intervals.
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