Workouts

With Coach Joel: Warmup Mile. Track drills. 4x100. At 5k pace 2x200 with 200 jog. Then 1x1000 with 200 jog the more experienced can try 1-2 more sets. Warm down three laps. See you Tuesday!

Adidas Shoe Demo Postponed to June 3rd.  Workout starts at 6:15 pm! With Coach Paul 15 min warm up Stretches & drills 4x100 strides DMR: Run 1200m, 400m 800m, Optional 1600m All @ 5k Pace with a 400m jog between each interval. Cool down 10 mins

With Coach Joel: Track drills. 6x50m strides. At your 5k pace do at least 6-15x 1:00 minute with 1:00 jog. Try doing half of them one way and go the other way on the next half. Warmdown 2-3 laps

With Coach Joel: Everyone warmup a mile. 4x100. For those who ran a half marathon, you should do a tempo of 4:00 the right way and then 3:00 easy the other way. Repeat this 2-3 times. Warmdown mile. For others, do Mile time trial. Then do 6-10x 200 with 200 jog. Same Warmdown    

With Coach Paul: Warm up 15-20 min jog Stretches & drills 4x 100m strides 4 x 400m @ 5k pace with 1:1 recovery (jog or walk same amount of time it took you to run the 400m) 1 x 800m @ 5k pace with 400m recovery 4x 200@ 5k-3k pace with 200m jogging recovery. Cool […]