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
Workout for Tuesday 5/31 is warmup mile, drills and 4×100. Then at 5k pace run for 4:00 and then jog 3:00. Do 2-4 times. Warm down 2-3 laps.Read more
TRACK WORKOUT TUESDAY 5/17 AT 6:15 PM WITH COACH PK! BEN FRANKLIN MIDDLE SCHOOL, VAN DIEN AVENUE, RIDGEWOOD
Warm up 1-1.5 miles , do some drills from previous weeks on your own and be ready for group stretches and drills at 6:30pm.. 4 x 100m strides 2 x 1200m at 5K pace with 1 lap recovery jog . 10 x 200m faster than 5K pace with a 200m jog or walk...Read more
Warmup mile, track drills and 4x100m strides. Then at 5k pace do 10-15x 1:00 tempo with 1:00 jog or walk on coach Joel’s whistle. When you get to half way of your total goal switch directions in the outside lanes. Warm down 2-3 laps opposite way...Read more
Warmup mile, drills and then 4×100. At 5k pace do 1×600 with 200 jog, then 1×500 with 300 jog, then 1×400 with 400 jog, 1×300 with 100 jog, then 200 with 200 jog and 2×100 with 100 jog. Warmdown 3-4 lapsRead more
4/5/22 Track Workout at 6:15pm, Ben Franklin Middle School, Ridgewood. Meet at the right corner of the track.
4/5/22 Track Workout at Ben Franklin Middle School, Ridgewood Time:6:15PM Warm up 10-15 mins of light jogging and be ready to gather at the finish line of the track. We will go Over some stretches and drills as a team. 4 x 100m strides 5-6 x 800m...Read more
3/29/2022: Warmup mile. Drills and 4×100. At 5k pace do 3-6x800m with 200 jog or walk. Warm down mile.Read more
2022 RacesRead more