Workouts
Events
Calendar of Events
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With Coach Joel: Details will appear here weekly. Warmup: mile Workout: 4x100m strides. At 5k pace do 1000m with 100 jog and 100 walk. Do this 2-5 times. Cooldown: three laps |
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With Coach Joel: Workout will appear here weekly. warmup mile. 4x50m strides. At 5k pace do a ladder of 5:00 tempo with 2:30 jog or walk. Then 4:00 with 2:00 break, 3:00 with 1:30, 2:00 with 1:00 and 1:00. For those more experienced take a 5:00 recovery and go up starting with 2:00. Warm down […] |
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With Coach PK: Details will appear here weekly. Warmup: 15 mins warm up 4 x 100m strides Workout: 400,800,1200,800,400 First half should be run at 10k pace. Second half at 5k. Beginning runners may opt to take out the 1200m. Recovery is 2 min jog between all intervals Cool down: 1 mile |
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With Coach PK: Updates will appear here weekly 15 min warm up 4 x 100m strides 2 miles at half marathon pace. Recovery jog of 3 mins. 4 x 2 mins at 10k pace with 2 min recovery between each 1 mile cool down |
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With Coach Joel: Details will appear here weekly. Warmup mile. Track drills. 3x100strides. At 10 seconds faster then 5k mile pace. Do 4-8x600m with either 200 jog or 100 jog 100 walk recover. Warmdown three laps |
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With Coach Joel: Workout will appear here weekly. Warmup mile. Track drills. 4x50m strides. At 5k pace on the path do from post to post 1/10 mile then jog or walk for 1/10. Go out for one mile and comeback. If you want continue the other way for mile or less. Warm down seven minutes |
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