Workouts

With Coach Joel: Warmup mile. Track drills. 4x100 strides. At 5k pace do 250m with a 150 jog. You’ll do this for four laps. Take 3:00  break . Repeat for three laps. 2:00  break. Two laps 1;00 break. Two laps again. Warm down three laps

With Coach Paul: Warm up 15-20 mins 4 x 100m 2-3 sets of : 5 x 150 at 1600m pace. Recovery is 250m jog back around the track.  In between sets jog 400m /3 mins  Cool down 10 mins.

DUE TO A FILMING AT BEN FRANKLIN THROUGH AUG 12th, PLEASE PARK ON GLEN AVE OR LOCAL STREETS. THERE WILL BE NO PARKING ON THE SCHOOL GROUNDS. With Coach Paul: 15-20 min warm up 4 x 100m strides 6-10x 400m as follows: Start the first 200m at 10k pace and pick up gradually through the […]

With Coach Joel:   Warmup mile. Track drills. 4x100 strides. At 5k pace do 3-6x700 with 100 jog or walk. Warmdown 3-4 laps    

With Coach Joel: Warmup mile. Stretching. 4x100 strides. Workout will be done at 5k pace. Run for 3:00. Jog or walk for 1:30. Do this 6- 10 times.   I’ll be blowing a whistle to let runners know when to run and when to recover. Warmdown two laps