Warmup mile, track drills and 3×100. See how many laps you can do in 25 minutes. Warm down two laps
Read moreTRACK WORKOUT WITH COACH PK TUESDAY 11/1/22 AT 6:15PM. BEN FRANKLIN MIDDLE SCHOOL, N. VAN DIEN AVENUE, RIDGEWOOD
After warming up 1-2 miles Start stretches and drills. We will a few new ones at 6:15 3-4x 100m strides At 3k- 5k pace: 5-6 x 800m with only a short 200m jog/walk recovery . Always start on the slower end of the spectrum and aim to end on the...
Read moreTRACK WORKOUT WITH COACH JOEL TUESDAY 10/25/22 AT 6:15PM. BEN FRANKLIN MIDDLE SCHOOL, N. VAN DIEN AVENUE, RIDGEWOOD
Everyone warm ups 1 mile. Track drills and 4x100m strides. 1x600m with 200m jog + 1x1000m with 200m jog (run at 10 seconds faster than 5k mile pace) 3:00 break. Repeat above set 2-4 times. Warm down jog 7 minutes.
Read moreTRACK WORKOUT WITH COACH PK TUESDAY 10/18/22 AT 6:15PM. BEN FRANKLIN MIDDLE SCHOOL, N. VAN DIEN AVENUE, RIDGEWOOD
After warming up 1.5-2 miles Start stretches and drills. We will a few new ones at 6:30 3-4x 100m strides 3-4x progression 1200m repeats First lap is at marathon effort/pace. Next lap is at half marathon effort/pace. Third lap is at 8k/5M pace...
Read moreTRACK WORKOUT WITH COACH JOEL TUESDAY 10/11/22 AT BEN FRANKLIN MIDDLE SCHOOL, N. VAN DIEN AVENUE, RIDGEWOOD
Everyone warms up 1 mile. Track drills and 4×100. Anyone preparing for a marathon will run 1-2x 1.5 miles with 1/2 jog at your marathon goal pace. For the 5k-10k runners at 5k pace do 4×300 with 100 jog. Take 3:00 break. Repeat 2-3 more...
Read moreTRACK WORKOUT WITH COACH PK ON TUESDAY, OCTOBER 4TH , AT 6:15PM. LOCATION IS BEN FRANKLIN MIDDLE SCHOOL, VAN DIEN AVENUE IN RIDGEWOOD.
After warming up 1.5-2 miles Start stretches and drills. We will a few new ones at 6:30 3-4x 100m strides 3 x 7 mins at half marathon pace. Take a 3 min jog/walk around the track as recovery. Whistle will blow at the beginning and end of each...
Read moreTRACK WORKOUT WITH COACH PK ON TUESDAY, SEPTEMBER 27th, AT 6:15PM. LOCATION IS BEN FRANKLIN MIDDLE SCHOOL, VAN DIEN AVENUE IN RIDGEWOOD.
After warming up 1.5-2 miles Start stretches and drills. We will a few new ones at 6:30 3-4x 100m strides 4-5 x 800m starting the first few at 8k pace and then hitting the last few at 5k pace. Take a 400m jog/walk around the track as recovery...
Read moreTRACK WORKOUT WITH COACH JOEL ON TUESDAY, SEPTEMBER 20th, AT 6:15PM. LOCATION IS BEN FRANKLIN MIDDLE SCHOOL, VAN DIEN AVENUE IN RIDGEWOOD.
Everyone warms up at least a mile. Track drills and 4x100m strides. At 5k pace will do a backward ladder off 1600 and 2:00 rest, 1200 and 2:00 rest, 800 and 2:00 rest and finish with a 400. Runners can go as far as they are able to based upon...
Read moreIMPORTANT UPDATE: TRACK WORKOUT ON TUESDAY 9/13 WILL BE HELD AT THE GLEN ROCK DUCK POND (SADDLE RIVER COUNTY PARK) IN GLEN ROCK . MEET IN THE SECOND PARKING AREA NEAR THE PLAYGROUND.
One mile warmup,track drills and 4 strides of the parking lot. 6-8X (½ lap at 5K pace + ½ lap jog recovery). Total 3-4 miles. Warm down 7 minutes.
Read moreTRACK WORKOUT WITH COACH JOEL ON TUESDAY, SEPTEMBER 6TH, AT 6:15PM. LOCATION IS BEN FRANKLIN MIDDLE SCHOOL, VAN DIEN AVENUE IN RIDGEWOOD.
Warmup mile, track drills, and 6x50m strides with 50 jog. At 5k pace run 100m and jog 100, then run 200m @5K pace and jog 200m, then run 300m @5K pace and jog 100m . That will be three laps. Everyone gets 2:00 break Repeat 2-3 more times. Warm...
Read moreTRACK WORKOUT WITH COACH PK ON TUESDAY, AUGUST 30th. MEET UP AT 6:00PM. WORK OUT WILL BE AT BEN FRANKLIN MIDDLE SCHOOL, VAN DIEN AVENUE IN RIDGEWOOD.
1.5 mile warm up Stretches drills 4 x 100m strides. 4-5 x 1200m at half marathon pace with 2 min recovery jog in between each. Make sure not to go too fast , especially early on. Cool down 8-10 mins.
Read moreTRACK WORKOUT WITH COACH JOEL ON TUESDAY, AUGUST 23RD . MEET UP AT 6:15PM AT BEN FRANKLIN MIDDLE SCHOOL, VAN DIEN AVENUE IN RIDGEWOOD.
Warmup, drills. 4×100. Run at 5k pace run for 9:00 min.around track. 3:00 min break or jog opposite way on track. Run 7:00 min and take 2:00 recovery. Run 5:00 min and take 1:00 recovery. Run 3:00 min. Warmdowm 2-4 laps
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