* WORK OUT WILL BE AT THE GLEN ROCK DUCK POND THIS WEEK ONLY!

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.

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

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 .

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.

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.

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 […]

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

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

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 […]

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.

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. […]

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

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

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

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

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

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.

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.

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

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.

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 […]

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

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

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

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 […]

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

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.  

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  

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.

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 […]

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.

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)  

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

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

With Coach Paul: This week: 15 min warm up. 4 x 400m at 5k pace. Take 75% of interval time as jogging recovery 8 x 200m at 3k pace. 200m jogging recovery  after each. Cool down 10 mins OR: (Optional to add on only for advanced runners) 1 or 2 x 800m @ 5k pace. […]

With Coach Joel: Warmup mile. Track drills. 6x50m strides. For those running a half marathon or marathon run at 10 seconds faster then your goal pace 3-6x800m with 2:00 break. For the others 10-15 x1:00 at 5k pace with 1:00 jog or walk. Whatever goal change directions half way. Warm down three laps.

With Coach Paul: 15 min warm up Stretches and drills 4 x 100m 1 x 1600m at 5k goal pace with 3-4 min jog recovery 5x 150m at 3k pace. Continue to jog remaining 250m around the track to the start. 4  min recovery 5 x 150 @ 3k-1 mile pace. Continue to jog remaining […]

With Coach Joel: Warmup mile. Track drills. 4x100m strides. For people training for 13.1-26.2. At goal pace do 1-2x five laps. If doing a second one take 4:00break. For the 5k-10k at 10 seconds faster then mile pace do 6-12x300m with 100 jog. After half of your total goal take 3:00 break. Warm down three […]

With Coach Paul K: 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.

With Coach Joel: Everyone warmup mile. Track drills. 4x100 strides. Then: For 5k-10k: at 5k pace do 4-8x600 with 200 jog. For 13.1-26.2 at race pace goal mile pace do six laps. Take a 5min break if you want to do another set. Everyone warm down 2-3 laps.  

With Coach Paul K:   15-20 min warm up Stretches and drills 4 x 100m 2x 1600m @ half marathon pace with 400m recovery after each 2- x 400m @ 10k-5 mile pace with 60-90 seconds recovery. Cool down 1 mile/10min