Calendar of Events
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Coach Joel’s workout
Warmup mile. 4x100m strides. At 5k pace do 6-14x200m with 200 jog. Warm down mile
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Coach Joel’s Tuesday Speed Work-out
Warmup mile. 4x100 strides. At 5k pace do 3-6x800m with 2:00 recovery. Warmdown 7 minutes.
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Coach Joel’s Tuesday Speed Work Out
Warmup mile, 4x100. At 10 seconds slower than mile 5k pace, do 6-12x400 with 1:00 recovery. Warm down three laps
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Coach Joel’s Tuesday Speed Workout
Warmup mile. 4x100 strides. At 10 seconds faster then 5k pace do 4x300 with 100 jog. Take 2:00 break and do another set. For more advanced runners after 2:00 break, do another set. Warm down three laps. Hopefully we start in person next week.
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FIRST DAY SPRING TRACK 2024!
FIRST DAY SPRING TRACK 2024!
Warmup Mile. Track drills. 4x100 strides. At 5k pace run for 2:30 seconds, when you hear the whistle stride for thirty seconds. Then jog or walk for 1:30. Repeat this for 5-8 times. Everyone will on the whistle. Warm down three laps
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