Events

Everyone warmup one mile. 4x100m strides. Then at 5k pace do 6-12x200 with 200 recovery. Warm down 2-4 laps.

20 min warm up, then drills stretches and 3-4 x 100m strides. 5 x 5 mins at half marathon-15k pace (on the roads, not track). 60 second walk/jog recovery. 10 minute cool down.

Everyone warmup mile. 4x100 strides. At 5k pace do 4-7x600 with 200 jog. Warm down 2-3 laps.

Warmup mile. 4x100m strides. At 10 seconds faster then 5k mile pace do 6-13x300 with 100 jog. You can take a two minute break half way to your total amount. Warm down 2-3 laps

20 min warm up stretches drills and 4 strides. 2 sets of : 5:00, 4:00, 3:00, 2:00, 1:00 All at half marathon pace. With 60 seconds recovery in between and 3 min jog between sets Cool down 10 mins

Warmup mile, 3x100 strides. At 15 seconds faster then 5k mile pace do 3-6x800 with a two minute rest. Warm down 2-3 laps. Have a healthy and happy new year! Coach Joel

Maxime workout: 2 mile warm up. Drills stretches and 4 x 100m strides. 2 miles of marathon pace right into 2 miles at half marathon pace. Advanced runners - no stopping between pace changes. If needed near runner can take a 3-4 min jog between the change of pace.