Workouts
Events
Calendar of Events
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With Coach Joel: Everyone warmup mile. Track drills 3x100m strides. At 5k pace do either 3-5x 800m with 2:00 recovery or 2-4x 1600m with 3:00 recovery. Warmdown 7:00 minutes. Details will appear here weekly. Warmup Workout Cooldown |
1 event,JOIN NORTH JERSEY MASTERS + THE WORLD 3-MILE RUN JUNE 3, 2026 No matter how fast we go—or how far we travel—running ties us to the communities around us. Let's come together to celebrate the sport we love, connect with each other, and inspire others to get out and move. Morning Runs Ridgewood Duck Pond […] |
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With Coach Joel: Everyone warmup mile. 4x50m strides. At 5k pace run for 2:30 then jog or walk 2:30. Then 2:30 again with 2:00 recovery, 2:30 again with 1:30 recovery, 2:30 again with 1:00 recovery and finally 2:30 finish. You choose how many sets you want to do. Updates will appear here weekly |
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With Coach Paul: Details will appear here weekly. Tuesday: 15 min warm up jog Stretching & drills 4 x 100m strides 3 x 400m. 1st: about 3-5 seconds slower than 5k pace 2nd: right on 5k pace 3rd: about 3-5 seconds faster than 5k pace Rest 60 seconds after each 400 and take 1 lap […] |
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With Coach Paul: Cancelled due to heat Workout will appear here weekly. |
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With Coach Joel: Details will appear here weekly. Warmup mile. Track drills. 4x50m strides. At 5k pace do 1x600m. Jog or walk 200. Next 500 with 300. Recovery. Next 400. With 400 recovery. Next 300 with 100 recovery. 200 with 200 recovery and finish with 2x100 with 100 jog in between. More advanced can repeat […] |
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With Coach Joel: Warmup mile. Drills. 4x50m strides. At 5k pace run for 5:00. Jog or walk 2:30. Next run 4:00. Jog or walk 2:00. Next 3:00. Jog or walk 1:30. Next 2:00. Jog or walk 1:00. Next 1:00. Jog or walk 1:00. That’s 23:00 minutes. Warmdown 7:00 Updates will appear here weekly |
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With Coach Paul: Details will appear here weekly. 15 min warm up Stretches and drills 4 x 100m strides 8-12 x 300m at 3k-5k pace with 100m jog/walk recovery. As always aim to start first half of the workout closer to 5k pace and second half of workout on the faster (3k pace) side. Cool […] |
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With Coach Joel: Everyone warmup mile. Drills and 4x50m strides. At 5k pace do a measured loop around parking lots. What ever time you run, take a 1/3 rest before next interval. Do 3-7 times. Warmdown 3/4 miles Workout will appear here weekly. |
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