Workouts

Workout with Coach Joel: The workout for Tuesday is mile warmup Drills and 2x100 strides. At 10 seconds faster then 5k mile pace. o1-2 sets of 6x300m with 100 jog or walk. If second set take 3:00 break. Warmdown three laps.  

This week @ Dunkerhook loop in the park. Dunkerhook Area Parking Lot across from the maintenance shed. Warmup mile, drills, 4x20 second strides with 40 jog. At 10k pace run 4:00. Then jog or walk3:00. Do 2-4 times. Warmdown seven minutes The GPS directions should be set for: Dunkerhook Area Parking Lot, Paramus, NJ 07652 […]

With Coach Paul: 1.5 mile warm up Stretches 4 x 100m strides 5-6x 600m at 5k pace. Recovery jog for 200m Cool down 1 mile

With Coach Paul:   1.5 mile warm up 4 x 100m strides 3 x 6 mins at half marathon pace. Take 3 min walk/ jog recovery between each Cool down 1 mile  

With Coach Joel: Everyone warmup mile. Drills and strides , track will be done at ten seconds faster then 5k mile pace. Do 500m and then jog 200 and walk 100. Do 5-8 times. Warmdown seven minutes.  

With Coach Joel: Everyone warmup   5k pace do 8-15x1:00 with 1:00 jog or 1:00 walk. Warmdown seven minutes