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Events for July 17, 2024
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NYRR Al Gordon 4M
https://www.nyrr.org/run/race-calendar
Find out more »Run 24.7
https://runsignup.com/Race/Info/NJ/EastRutherford/Run2475K
Find out more »NYRR Night at the Races #5
https://www.armorytrack.com/gprofile.php?do=view_event&event_id=8196&mgroup_id=45586&year=2021
Find out more »March Fourth 5K
https://runsignup.com/Race/NJ/Millburn/MarchForth
Find out more »NYRR Wash Hts Salsa, Blues, & Shamrocks 5K
https://www.nyrr.org/races/nyrrwashingtonheightssalsabluesandshamrocks5k
Find out more »Michael Cassidy Shamrock N Run 5K
https://runsignup.com/Race/NJ/Rutherford/ShamrocknRun
Find out more »Run O’ the Mill 5K
https://runsignup.com/Race/NJ/Clinton/RunOMill5K
Find out more »Goodwill Shamrock Shuffle 5K
https://runsignup.com/Race/NJ/Ridgewood/GoodWillShamrockShuffle5K
Find out more »CREW Taking Strides Colon Cancer 5K
https://runsignup.com/Race/NJ/Wayne/CREWNonProfitTakingStridestoSaveLivesColonCancer5kRunWalk
Find out more »Crossroads Half Marathon
https://runsignup.com/Race/NJ/Metuchen/HMCC
Find out more »USATF Masters Indoor Championships (March 18-20)
https://www.usatf.org/events/2022/2022-usatf-masters-indoor-championships
Find out more »St. Dominic Academy Spring Thaw 5K
https://runsignup.com/Race/NJ/JerseyCity/StDominicAcademySpringThaw
Find out more »BC Lax 5K
https://runsignup.com/Race/NJ/Oradell/BCLax5KRunWalk2022
Find out more »Fallen Comrades Half Marathon
https://runsignup.com/Race/NY/WestPoint/FallenComradesHalfMarathon
Find out more »Our Journey 5K for Endometriosis Awareness
https://runsignup.com/Race/NJ/SaddleBrook/OurJourney5kforEndometriosisAwareness
Find out more »Garden State 10 Miler
https://www.gardenstatetc.org/garden-state-10-miler/
Find out more »Essex County Cherry Blossom 10K
https://runsignup.com/Race/NJ/Newark/EssexCountyCherryBlossom10KRun
Find out more »Run as One 4M
https://www.nyrr.org/races/runasone4mpresentedbyjpmorganchase
Find out more »Shape + Health Women’s Half Marathon
https://www.nyrr.org/races/shapehealthwomenshalfmarathon
Find out more »Shape + Health Women’s Central Park Loop
https://www.nyrr.org/races/shapehealth58mcentralparkloop
Find out more »Bloomin’ 5K
https://runsignup.com/Race/NJ/Clifton/Bloomin5Kand1MileWalk
Find out more »Hunterfest 5K
https://runsignup.com/Race/NJ/JerseyCity/HunterFest5K
Find out more »BY HOOK OR BY CROOK 12K All Divisions/USATF Masters 12K Championships
ALL DIV MASTERS 12K CHAMPIONSHIP
Find out more »TUESDAY TRACK WORKOUT
Everyone warmup one mile. 4x100m strides. Then at 5k pace do 6-12x200 with 200 recovery. Warm down 2-4 laps.
Find out more »THURSDAY TEMPO
20 min warm up, then drills stretches and 3-4 x 100m strides. 5 x 5 mins at half marathon-15k pace (on the roads, not track). 60 second walk/jog recovery. 10 minute cool down.
Find out more »Tuesday Track Workout
Everyone warmup mile. 4x100 strides. At 5k pace do 4-7x600 with 200 jog. Warm down 2-3 laps.
Find out more »Tuesday track workout (Coach Joel)
Warmup mile. 4x100m strides. At 10 seconds faster then 5k mile pace do 6-13x300 with 100 jog. You can take a two minute break half way to your total amount. Warm down 2-3 laps
Find out more »Tempo Run ( Coach PK)
20 min warm up stretches drills and 4 strides. 2 sets of : 5:00, 4:00, 3:00, 2:00, 1:00 All at half marathon pace. With 60 seconds recovery in between and 3 min jog between sets Cool down 10 mins
Find out more »TUESDAY TRACK WORKOUT
Warmup mile, 3x100 strides. At 15 seconds faster then 5k mile pace do 3-6x800 with a two minute rest. Warm down 2-3 laps. Have a healthy and happy new year! Coach Joel
Find out more »Tempo Run ( Coach PK)
Maxime workout: 2 mile warm up. Drills stretches and 4 x 100m strides. 2 miles of marathon pace right into 2 miles at half marathon pace. Advanced runners - no stopping between pace changes. If needed near runner can take a 3-4 min jog between the change of pace.
Find out more »TUESDAY SUGGESTED WORKOUT
If you raced on New Years Day try to fit this workout in on Thursday. If no race, you can do Tuesday. Warmup mile. 3x100 strides 6-12x 400 (at 10 seconds faster then 5k mile pace) with a 1:3o recovery. Warm down 2-3 laps.
Find out more »TUESDAY SUGGESTED WORKOUT ( WEATHER PERMITTING, OR PLAN FOR LATER IN THE WEEK WITHIN YOUR OWN SCHEDULE)
Warmup mile. 3x100 strides. At 5k pace do 2-4x1200m (3 laps) jog lap recovery or 2:30 minute recovery. Warm down 2-4 laps
Find out more »Coach Joel’s suggested workout
Warmup mile. 3x100. At 5k pace do 2x200 with 200 jog. Then 1x1000 with 200 jog. Take 2:30 break. Do this set 1-3 times. Warm down three laps Sent from my iPhone
Find out more »Coach Joel’s Tuesday Work Out
Warmup mile. 3x100. At 5k pace do 2x200 with 200 jog. Then 1x1000 with 200 jog. Take 2:30 break. Do this set 1-3 times. Warm down three laps S. Note: This is a repeat of last weeks workout by intent.
Find out more »Coach Joel’s Tuesday Workout
Warmup mile. 4 x100 strides. Depending what type of race you have coming up, do workout at that race goal pace. 1x1-1/2 with 1/2 jog or 3:00 break, then 1x 1 mile. Warm down three laps.
Find out more »COACH JOEL’S TUESDAY WORKOUT
Then 3x100 strides. At 5k pace do 1 set of 3x300m with 100 jog. Take 2:00 break. Then do another 3x300 at three seconds faster. Ex. First set 1:30. Second set at 1:27. For more advanced third set three seconds faster. Warm down three laps.
Find out more »Coach Joel’s Tuesday Workout!
Weather conditions are forecasted for bad weather. I suggest you try to do workout when conditions are better. Warmup two miles. Do up to 15x1:00 at 5k pace with 1:00 jog. Warm down mile
Find out more »Coach Joel’s workout
Warmup mile. 4x100m strides. At 5k pace do 6-14x200m with 200 jog. Warm down mile
Find out more »Coach Joel’s Tuesday Speed Work-out
Warmup mile. 4x100 strides. At 5k pace do 3-6x800m with 2:00 recovery. Warmdown 7 minutes.
Find out more »Coach Joel’s Tuesday Speed Work Out
Warmup mile, 4x100. At 10 seconds slower than mile 5k pace, do 6-12x400 with 1:00 recovery. Warm down three laps
Find out more »Coach Joel’s Tuesday Speed Workout
Warmup mile. 4x100 strides. At 10 seconds faster then 5k pace do 4x300 with 100 jog. Take 2:00 break and do another set. For more advanced runners after 2:00 break, do another set. Warm down three laps. Hopefully we start in person next week.
Find out more »Boston Marathon
128th running of the Boston Marathon
Find out more »Ongoing
Sunday Group Run at 8:00am
North Jersey Masters meets for a Group Run each Sunday morning at 8:00am. All paces, all distances, all welcome. Meet up with us at the Glen Rock Duckpond, second parking area.
Find out more »SPEAKER NIGHT with Sid Howard AT 7:00 PM (ZOOM)
JOIN US FOR ZOOM SPEAKER NIGHT TUESDAY 2/15/22 AT 7:00PM!!! Our special guest will be Sid Howard, an internationally acclaimed track and field legend! Sid's career includes five world championships, 50 national championships, five world records and eight gold world champion medals. Also on his resume are the American indoor 65-69 records of 2:19.4 for […]
Find out more »Sunday Group Run at 8:00am
North Jersey Masters meets for a Group Run each Sunday morning at 8:00am. All paces, all distances, all welcome. Meet up with us at the Glen Rock Duckpond, second parking area.
Find out more »Yoga for Runners at 7:00pm (Zoom)
Zoom Yoga for Runners with certified instructor (and club member) Patti Warncke. Class will be held on Wednesday evenings at 7:00pm. Yoga is excellent cross training that will make you a better runner by improving your strength, flexibility and focus. Namaste.
Find out more »Sunday Group Run at 8:00am
North Jersey Masters meets for a Group Run each Sunday morning at 8:00am. All paces, all distances, all welcome. Meet up with us at the Glen Rock Duckpond, second parking area.
Find out more »Yoga for Runners at 7:00pm (Zoom)
Zoom Yoga for Runners with certified instructor (and club member) Patti Warncke. Class will be held on Wednesday evenings at 7:00pm. Yoga is excellent cross training that will make you a better runner by improving your strength, flexibility and focus. Namaste.
Find out more »Speaker Night with Mark Washburn at 7:00pm (Zoom)
JOIN US FOR ZOOM SPEAKER NIGHT TUESDAY 3/16/22 AT 7:00PM!!! Mark is an NJM member and the President and manager of Streak Runners International (SRI) and the United States Running Streak Association (USRSA). SRI has over 5,000 active and retired running streakers from athletes in 66 countries on our website at www.runeveryday.com. You have to […]
Find out more »Penguin Run
Penguin Run on March 19th. Lots of swag including a mug for hot cocoa and a long sleeve T-shirt! Sign up at PENGUIN PACE 2022 | bluepenguinprod
Find out more »United Airlines NYC Half Marathon
United Airline NYC Half. Race registration is closed. NJM will be chartering a bus to the United Half. Click here for Bus Information.
Find out more »Spring Distance Classic 5K and 15K
Spring Distance Classic 15K All Divisions Championship and 5k Grand Prix on March 20th. Sign up at Spring Distance Classic 5K and 15K. Prize money for 15K category winners.
Find out more »Bib Chipping Event
Bib Chipping Event for The Ridgewood Run.
Find out more »Beginner Program Practice Run
Beginner Program Practice Run for Graduation Race
Find out more »Door Hangar Run
Door Hangar Run for the Ridgewood Run.
Find out more »Ridgewood Run
The Ridgewood Run is going live on Memorial Day 2022! We are bringing back all our events 10K/5K/ Mens-Womens Mile and Fun Run. Cherry on top is that the USATF has designated the 10K race a Co-ed Team Championship and Wild Card event. Sign up now, the first 100 registrants get a special gift!!!
Find out more »TRACK WORKOUT
* WORK OUT WILL BE AT THE GLEN ROCK DUCK POND THIS WEEK ONLY!
Find out more »DESTINATION RUN AT ROSS DOCK
www.njpalisades.org/rossdock.html
Find out more »TUESDAY TRACK WORKOUT 3/21/2023
Warm up 1.5 miles We will start stretches and drills near the finish line at 6:15. Feel free to start adding your own prior to that time. 4 x 100m strides. 5 x 600m at 5k pace. Aim to have the last 2 intervals as your fastest. Jog/walk 200m around to the start.
Find out more »Track
Warmup mile. Track drills and 4x100 strides. Runners pointing for 5-10k will do 4-8x400 at goal race pace with 2:00 rest. Runners pointing for -26.2 will do 3-7x800 at race goal pace with 3:00 rest. Everyone warm down three laps.
Find out more »Workout today at Ben Franklin Middle School
3-6 x 800 meters with one lap recovery.
Find out more »Track Work Out
Warm up 1-1/2 miles, track drills, 4x100 strides. At 20 seconds faster than mile pace at 5k do 6-12x200 jog 100 and walk 100. Take heart rate. Must be below 108 to start next one. Warm down 2-3 laps.
Find out more »TRACK TUESDAY WITH COACH PK
1.5 mile warm up Drills and stretches 4 x 100m strides At half marathon pace: 2 sets of: 4 min 3 min 2 min 1 min Take 1 min rest between each interval and 3 mins
Find out more »Track
Everyone warmup mile. Track drills. Then 6x50 with 50m jog. All done at 5k pace. 800m with 400 jog. Then going around track do 4x100. Take 400 jog recovery. Then do 400 at 5k with 400 jog. Then 4x100 with 100 jog. Jog 400 recovery and finish with 2x200 with 200 jog. Warm down 2-3 […]
Find out more »Track Workout
Warm up 1.5 miles Stretches and drills on the track 4 x 100m strides Change of pace workout. 6 laps(1.5 miles) at marathon pace 1 lap easy recovery 6 laps (1.5 miles) at HM pace Warm down 8-10 mins Note: Advanced runners can do 8 laps each set with or without 1 lap recovery (i.e […]
Find out more »Track
Warmup mile, track drills, 4x100 strides. 1x600m @5K pace with 200 jog 2x300m @5K pace with 100 jog 3x250m @5K pace with 150 jog 3:00 rest. Repeat or cool down .
Find out more »Track
1.5 mile warm up. Stretches and drills followed by 4 x 100m strides 8-10 x 400m at 5k pace Recovery jog/walk equal time it took for the 400m. Example: 18:35 5K = 6:00/mile or 90 seconds/400m. Run 400m in 90 seconds, jog 90 seconds and repeat.
Find out more »TRACK
3 sets of 3x 400m. Recovery is 60 seconds after each 400 and 1 lap after each set. The set should be done: 1st) 2-3 seconds slower than 5k pace 2nd) at goal 5k pace 3rd) 2-3 seconds faster than 5k pace Cool down 1 mile
Find out more »Track
Everyone warms up Mile, drills and 4x100m. At 5k pace do 10-15x 1:00 tempo. Then jog 1:00 on whistle. After half the amount they’re shooting for, switch directions. Recovery jog.
Find out more »Beginner Program Graduation/Group Run
Bring a small breakfast treat to share if you will be joining us!
Find out more »TRACK
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.
Find out more »TRACK
Everyone warms up a mile. Then track drills, followed by 2x50 strides and 2x100. 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 finish with good effort 400. Warmdown mile. Sent from my […]
Find out more »TRACK
Warmup 1 mile. Track drills. 4x100m strides. 4-7x600 (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 3-4 laps.
Find out more »WALK SONJ (Special Olympics NJ)
1-3 mile WALK. Register for AREA 12 Bergen.
Find out more »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.
Find out more »TRACK
Warm up 15 mins Stretches and strides at 6:15 followed by 4 x 100m strides 4 x 600m @ 5k pace with a short 200m recovery jog walk in between. Take 5 min recovery jog 4 x 400m 3-5 seconds faster than 5k pace (or roughly 3k pace. 60- 90 second recovery between each Cool […]
Find out more »TRACK
Warmup mile, drills, 4x100. The beginners that attend will do 3-5x300 with 100 walk. The other club members will do at 10 seconds faster than their 5k mile pace 3-5x1200 with 400 jog. Warm down three laps
Find out more »TRACK
15 min warm up Drills and stretches followed by 4 x 100m strides 6-10 x 400m at 5k pace. Take 50-75% of interval time as walking /jogging recovery Example. 400m @ 8 min pace = 2:00 Walk/jog 60-90 seconds and repeat. Cool down 8-10 min jog
Find out more »TRACK
Warmup mile. Track drills. 4x100m strides. At 5k pace run for 4:00 around track. Recovery is a 3:00 jog or walk. Do total of 3-5 times. Warm down 3 laps.
Find out more »TRACK
15 min warm up 4 x 100m strides 400 800 1200 800 400 (Optional 2x 200m with 60 second recovery) All at 5k pace with 3 min recovery between all.
Find out more »TRACK
Warmup 1-2 miles. Track drills. 6x50m strides with equal jog. At 5k pace for 9:00 minutes stride the 100m straightaways and jog or walk the turns. Then 3:00 recovery. Do this again for 7:00 and take a two minute break. Then do for five minutes with 1:00 break and finish with 3:00. Warm down 2-3 […]
Find out more »TRACK
Regular 15 min warm up 4 x 100m strides 3 x 1600m at Half marathon pace with 60 seconds recovery Option for newer runners: Do 2 x 1600m as above, then Break up last repeat into 4 x 400m at 10k pace with 60 second jog recovery. Cool down 8-10 mins.
Find out more »TRACK
NOTE TIME CHANGE FOR 8/29- THIS WORKOUT WILL START AT 5:00PM ! Warmup mile. Track drills. 4x100 strides with 100 jog. At 5k pace for four laps, stride a 150 and jog 50. Two of these each lap. You can walk 50 for your recovery. After four laps take 3:00 break. Repeat 1-2 more times. […]
Find out more »NJM’s Summer Celebration!!!
CHECK YOUR NEWSBLASTS FOR DETAILS (OR MESSAGE INFO@NJMASETERS.COM)
Find out more »TRACK
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
Find out more »Achilles NewJersey Hope Possibility 5 Miler Rochelle Park
https://runsignup.com/Race/NJ/RochellePark/AchillesNewJerseyHopePossibility5Miler
Find out more »TRACK
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
Find out more »TRACK
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 mins
Find out more »TRACK
Warmup mile. 4x100. 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
Find out more »TRACK
15 min warm up. 3-4 x 1200m at half marathon-10 miler pace. Short 1:00- 1:30 recovery jog between each. Make sure you’re going appropriate pace. These are cruise intervals and should not be run at 5k pace. Cool down 10 mins
Find out more »TRACK
Warmup mile, track drills 4x100. For anyone running a marathon coming up. Do 15 seconds faster then mile pace goal for 2-3 times. Take a 400 jog or 2:30 recovery. For 5k-10k will be doing 1:00 at race pace with 1:00 jog or walk 8-15 times. Warm down three laps.
Find out more »TRACK (DUE TO THE DIMINISHING DAYLIGHT AS WE HEAD FURTHER INTO FALL IT IS SUGGESTED THAT YOU WEAR A HEADLAMP TO IMPROVE YOUR VISIBILITY)
Warm up 15 min jog 4 x 100m strides All intervals at 10k-5mile race pace: 2 sets of ( 1200, 800, 400) Jog 50 % interval time as recovery.
Find out more »TRACK- BRING A HEADLAMP!
Warmup mile. Drills. 4x100 strides. For 26.2 runners at 15 seconds faster than marathon goal pace do 1-2x 1-1/2 miles with 800 jog for second one. For 5k-10k do 8-12x 200 m at 10 seconds faster than mile average race pace. Jog 100, walk 100. Don’t start next 200 till heart rate is under 108. […]
Find out more »TRACK
Warmup mile. Track drills. 3x100. Anyone running a half marathon to marathon do at race pace 2-5x1000 with 200 jog. For 5k-10k. Start out with 4x300 at 5k pace with 100 jog. Take 2:30 break. Then next set do at three seconds faster. EX. 8:00 pace is 1:30 for first set. Next set do 1:27. […]
Find out more »NJM DESTINATION RUN!!
DARLINGTON COUNTY PARK, MAHWAH. All DISTANCES AND PACES WELCOMED. 3-6 miles.
Find out more »https://www.superheroracing.com/copy-of-superhero-half
Find out more »Club Zoom Presentation – Special Guest Kim Levinsky
Kim is an outstanding ultra trail runner and head of the Sassquad trail runners. She recently set the record for the fastest known time on the "Long Path". https://www.sassquadtrailrunning.com/
Find out more »NJM /FLEET FEET RUN
3 mile group run and shoe demo followed by drinks
Find out more »FIRST DAY SPRING TRACK 2024!
Warmup Mile. Track drills. 4x100 strides. At 5k pace run for 2:30 seconds, when you hear the whistle stride for thirty seconds. Then jog or walk for 1:30. Repeat this for 5-8 times. Everyone will on the whistle. Warm down three laps
Find out more »TUESDAY TRACK WORKOUT
Everyone warmup mile. Track drills. 4x100 strides. At 5k pace do 6-14x 200m with 100m jog and 100 walk. Warm down 3-4 laps.
Find out more »TUESDAY TRACK WORKOUT
15 min easy jog warm up. Then we will start stretches and strides as a group. Good for the runners to start a few on their own too. 4 x 100m strides 5 x 600m at 5k pace. 200 m easy jog/walk back to starting point.
Find out more »Tuesday Track Workout
15 min warm up Stretches drills and 4 x 100m strides 1200m @ 8k pace 2x 400m @ 5k pace All recoveries are 400m jog Repeat (12,4,4) Cool down 10 mins
Find out more »Tuesday Track Workout
Warmup mile. Track drills & 4x100 strides. At 5k pace, 3x300m with 100 jog. Take 2:00 break. Then do 3 more at 3 seconds faster than first set. Ex: 1:30 first one, second one 1:27. Take 2:00 break if you want to do a third set at 3 seconds faster. Then warm down 7 minutes.
Find out more »Tuesday Track Workout
Warm up 15-20 mins. Stretches, drills and 4x 100m strides DMR All at 3k-5k pace: 1200, 800, 400, 1600 All with a 3 min jogging recovery in between. This is not a high volume workout so effort should be given to run these as close to 3k / 2 mile pace as possible. 10 min […]
Find out more »Waldwick 5K
https://runsignup.com/Race/NJ/Waldwick/WaldwickChamberofCommerce5K
Find out more »RUN FOR THE LAST MILE 5K / WILLIAM PATERSON
https://www.wpunj.edu/cohss/lastmile5k/index.html
Find out more »TUESDAY TRACK WORKOUT
All ---> Warmup mile. Track drills. 4x100m strides. Then at 5k pace 2x200m with 200 jog. Then do 1000m with 200 jog. Take 3:00 break. Do this set 1-3 more times. Warm down 1/2 mile
Find out more »TUESDAY TRACK WORKOUT
Everyone warmup mile. Track drills. 4x100m. First all will do a 1600m time trial. After a good recovery, will do 7-10x1:00 with 1:00 jog or walk. Warm down three laps
Find out more »TUESDAY TRACK WORKOUT
15-20 min warm up. Drills strides then 4 x 100m strides 6-8 x 300m at 5k pace. Jog 100m recovery 5 min recovery between sets Start second set of 6-8 300m 3-5 seconds faster than the first set Cool down 10 mins.
Find out more »TUESDAY TRACK WORKOUT
Warmup mile. Track drills. 4x100. At ten seconds faster then 5k pace, do 6-14x 250m with a100 jog and 50 walk. Warm down three laps.
Find out more »Tuesday Track Workout
Warm up 1.5 miles 4 x 100m Lager run 5k prep: 3 sets of 400m. 1st 2-3 seconds slower than goal pace. 2nd exactly at goal pace 3rd 2-3 seconds faster than goal pace. Rest 60 seconds between intervals and 400m between sets Cool down 1 mile
Find out more »Group Run- RIDGEWOOD
Ridgewood Duck Pond
Find out more »Group Run
Glen Rock Duck Pond
Find out more »Group Run
Glen Rock Duck Pond
Find out more »Group Run
Ridgewood Duck Pond
Find out more »Tuesday Track Workout
With Coach Paul Regular warm up Going to go a little easy this week because many people just raced and have been working hard. 5-8 x 600m at 5k pace. Recovery is a walk or jog for 200m back to the start. I will mark the start with the cones. Cool down 1 mile
Find out more »Group Run
Ridgewood Duck pond
Find out more »Group Run
Glen Rock Duck pond
Find out more »Group Run
Glen Rock Duck pond
Find out more »Group Run
Ridgewood Duck pond
Find out more »Tuesday Track Workout
With Coach Paul 15 min warm up Drills and stretches followed by 4 x 100m strides 6-10 x 400m at 5k pace. Take 50-75% of interval time as walking /jogging recovery Example. 400m @ 8 min pace = 2:00 Walk/jog 60-90 seconds and repeat. Cool down 8-10 min jog
Find out more »Group Run
Ridgewood Duck pond
Find out more »Group Run
Glen Rock Duck pond
Find out more »WALK SONJ AREA 12
one of 13 walks taking place across the state on the same date and at the same time.
Find out more »Group Run
Glen Rock Duck pond
Find out more »Group Run
Ridgewood Duck pond
Find out more »Tuesday Track Workout
With Coach Joel Everyone warmup mile. Track drills and 2x100m strides. For those doing sunset classic on Thursday do 6-12x200 with 200jog (10 seconds faster then goal race pace. For those not competing do at 5k race pace 1x800 with 400 jog. Then 2x300 with 100 jog and then 2x200 with 200 jog. Finish with […]
Find out more »Group Run
Ridgewood Duck pond
Find out more »Group Run
Glen Rock Duck pond
Find out more »Group Run
Glen Rock Duck pond
Find out more »Group Run
Ridgewood Duck pond
Find out more »Tuesday Track Workout
With Coach Paul This week: 15 min warm up stretches, drills and 4 x 100m strides. 2 sets of : 4:00, 3:00, 2:00, 1:00 All at half marathon pace. With 60 seconds recovery in between and 3 min jog between sets Cool down 10 mins
Find out more »Group Run
Ridgewood Duck pond
Find out more »Group Run
Glen Rock Duck pond
Find out more »Group Run
Glen Rock Duck pond
Find out more »Group Run
Ridgewood Duck pond
Find out more »Tuesday Track Workouts
With Coach Joel Warmup mile & track drills. 1 min run and then jog or walk a minute. Heat will limit this workout. Sit Down Stretching review.
Find out more »Group Run
Ridgewood Duck pond
Find out more »Group Run
Glen Rock Duck pond
Find out more »Group Run
Glen Rock Duck pond
Find out more »Group Run
Ridgewood Duck pond
Find out more »TUESDAY TRACK WORKOUT
15 min warm up. Stretches drills and 3-4 x 100m strides 5x 200m @ 3k-5k pace with 30-40 seconds recovery. After 5th interval jog 400m in outside lane and repeat 5 x 200 for a total of 3 sets. Cool down 10 minutes
Find out more »9:00 am
Group Run
Ridgewood Duck pond
Find out more »8:00 am
Group Run
Glen Rock Duck pond
Find out more »7:30 am
Group Run
Glen Rock Duck pond
Find out more »9:00 am
Group Run
Ridgewood Duck pond
Find out more »6:00 pm
Tuesday Track Workout
With Coach Joel: Warmup mile. Track drills. 3x100m strides. At 10 seconds faster than 5k pace. Do 2-4x1000m with 200 jog or walk. Warm down three laps
Find out more »9:00 am
Group Run
Ridgewood Duck pond
Find out more »8:00 am
Group Run
Glen Rock Duck pond
Find out more »7:30 am
Group Run
Glen Rock Duck pond
Find out more »9:00 am
Group Run
Ridgewood Duck pond
Find out more »6:00 pm
Tuesday Track Workout
With Coach Paul: 15 min warm up, stretches and strides 4 x 100m strides All at @ 5k pace 600m, with 2 min jog recovery 400m with 3 min jog recovery Repeat for total of 3-4 sets Cool down 10 mins.
Find out more »9:00 am
Group Run
Ridgewood Duck pond
Find out more »8:00 am
Group Run
Glen Rock Duck pond
Find out more »7:30 am
Group Run
Glen Rock Duck pond
Find out more »9:00 am
Group Run
Ridgewood Duck pond
Find out more »6:00 pm
Tuesday Track Workout
With Coach Joel: Warmup mile. Track drills. 3x100m strides. At 5k pace do 3x300m with 100 jog or walk. Then take three minute break. Then do 3x300 again, but try to do set 3 seconds faster. Example if first set was 8:00 pace which is 30 seconds per 100 . So that was 1:30 for […]
Find out more »9:00 am
Group Run
Ridgewood Duck pond
Find out more »6:00 pm
MONTCLAIR MILE ( NEW RACE)
USATF certified course that starts and finishes at the Montclair Brewery. There will be races for runners of all ages and ability levels (and even a race for our four-legged friends.
Find out more »8:00 am
Group Run
Glen Rock Duck pond
Find out more »7:30 am
group Run
Glen Rock Duck pond
Find out more »9:00 am
Group Run
Ridgewood Duck pond
Find out more »6:00 pm
Tuesday Track Workout
With Coach Paul: 15 min warm up Stretches and drills 4 x 100m 3-4 x 800m @ 5k pace with 400m recovery Then 4x 200m @ 3k-1 mile pace with 60 seconds recovery. Cool down 10 mins.
Find out more »9:00 am
Group Run
Ridgewood Duck pond
Find out more »8:00 am
Group Run
Glen Rock Duck pond
Find out more »7:30 am
Group Run
Glen Rock Duck pond
Find out more »9:00 am
Group Run
Ridgewood Duck pond
Find out more »6:00 pm
Tuesday Track Workout
With Coach Joel: Warmup mile. Track drills. 2x100 strides. Everyone will get timed for a mile. After a decent break, will finish with 4-7x200 with 200jog. Warm down 2-3 laps. (Reminder for Summer Party Wed 21st)
Find out more »9:00 am
Group Run
Ridgewood Duck pond
Find out more »8:00 am
Group Run
Glen Rock Duck pond
Find out more »7:30 am
Group Run
Glen Rock Duck pond
Find out more »9:00 am
Group Run
Ridgewood Duck pond
Find out more »6:00 pm
Tuesday Track Workout
With Coach Paul: Warm up 15-20 mins Stretches drills and 4 x 100m strides 3 x 1000m at 5k pace with 3 min jog 4 x 400m at 5k-3k pace with 60 second jog Cool down 10 mins
Find out more »9:00 am
Group Run
Ridgewood Duck pond
Find out more »8:00 am
Group Run
Glen Rock Duck pond
Find out more »