https://runsignup.com/Race/NJ/RochellePark/AchillesNewJerseyHopePossibility5Miler
Read moreAchilles NewJersey Hope Possibility 5 Miler Rochelle Park
Started September 10, 2023
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GROUP RUN
Started September 9, 2023
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TRACK
Started September 26, 2023
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Warmup mile. 4×100. At 5k pace run for 4:00. Then go opposite way jog or walk for 3:00. Then repeat again. Do a total of 2-3 times. Warmdown 2-3 laps
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Started September 19, 2023
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15 min jog warm up 4 x 100m strides 4-5 x 800m starting at 8k pace then working down to 5k pace by the last one. Recovery is an easy 400m jog around the track. Take up to 90% recovery time if needed to keep these all quality. Cool down 8-10...
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Started September 12, 2023
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Warmup mile. Track drills and 4x100m strides. Do 2x300m at 5k pace with 100 jog. Then do 1x1000m at 10k pace with 200 jog. Three minute recovery. Do total of 2-4 sets. Warm down 2-3,laps
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Started September 5, 2023
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15 min warm up jog 4 x 100m strides 6-10x 400m @ 5k-3k pace Take equal interval time as recovery Cool down 8-10 mins
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Started September 30, 2023
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GROUP RUN
Started September 24, 2023
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GROUP RUN
Started September 23, 2023
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GROUP RUN
Started September 17, 2023
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GROUP RUN
Started September 16, 2023
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GROUP RUN
Started September 10, 2023
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