Tuesday Track Workout
2024-06-04 18:00 - 19:30 UTC | Ben Franklin Middle School, 335 N Van Dien Ave, Ridgewood, NJ, 07450, United States
Warm up 1.5 miles
4 x 100m
Lager run 5k prep:
3 sets of 400m.
1st 2-3 seconds slower than goal pace.
2nd exactly at goal pace
3rd 2-3 seconds faster than goal pace.
Rest 60 seconds between intervals and 400m between sets
Cool down 1 mile

GLOBAL RUNNING DAY
2024-06-05 | NJ

Group Run- RIDGEWOOD
2024-06-05 09:30 - 11:00 | Ridgewood Duck Pond, 1133 E. Ridgewood Ave, Ridgewood, NJ, 07450
Ridgewood Duck Pond

GROUP RUN- GLEN ROCK
2024-06-05 18:00 - 19:00 | Glen Rock Duck Pond, 658 County Rte S79, Glen Rock, NJ, 07452, United States

Group Run
2024-06-08 08:00 - 10:00, 2024-06-09 07:30 - 09:30, 2024-06-15 08:00 - 10:00, 2024-06-16 07:30 - 09:30, 2024-06-22 08:00 - 10:00, 2024-06-23 07:30 - 09:30, 2024-06-29 08:00 - 10:00, 2024-06-30 07:30 - 09:30 | Glen Rock Duck Pond, 658 County Rte S79, Glen Rock, NJ, 07452, United States
Glen Rock Duck Pond

FITZGERALD'S LAGER RUN OPEN MEN AND MASTERS WOMEN
2024-06-09 | NJ

Group Run
2024-06-10 09:30 - 11:00, 2024-06-12 09:30 - 11:00, 2024-06-17 09:30 - 11:00, 2024-06-19 09:30 - 11:00, 2024-06-24 09:00 - 10:30, 2024-06-26 09:00 - 10:30 | Ridgewood Duck Pond, 1133 E. Ridgewood Ave, Ridgewood, NJ, 07450

Tuesday Track Workout
2024-06-11 18:00 - 19:00 | Ben Franklin Middle School, 335 N Van Dien Ave, Ridgewood, NJ, 07450, United States
With Coach Paul
Regular warm up

Going to go a little easy this week because many people just raced and have been working hard.

5-8 x 600m at 5k pace.

Recovery is a walk or jog for 200m back to the start. I will mark the start with the cones.

Cool down 1 mile

Hook Half Marathon and Rockland Lake 10K
2024-06-16 07:30 - 10:00 | NJ

Tuesday Track Workout
2024-06-18 18:00 - 19:00 | Ben Franklin Middle School, 335 N Van Dien Ave, Ridgewood, NJ, 07450, United States
With Coach Paul
15 min warm up
Drills and stretches followed by
4 x 100m strides
6-10 x 400m at 5k pace. Take 50-75% of interval time as walking /jogging recovery

Example. 400m @ 8 min pace = 2:00
Walk/jog 60-90 seconds and repeat.

Cool down 8-10 min jog

WALK SONJ AREA 12
2024-06-22 10:00 - 11:00 | NJ
one of 13 walks taking place across the state on the same date and at the same time.

Presidents Cup 5K
2024-06-24 19:30 - 20:00 | Millburn

Tuesday Track Workout
2024-06-25 18:00 - 19:00 | Ben Franklin Middle School, 335 N Van Dien Ave, Ridgewood, NJ, 07450, United States
With Coach Joel
Everyone warmup mile.
Track drills and 2x100m strides.
For those doing sunset classic on Thursday do 6-12×200 with 200jog (10 seconds faster then goal race pace.
For those not competing do at 5k race pace 1×800 with 400 jog. Then 2×300 with 100 jog and then 2×200 with 200 jog. Finish with another 800.
All warm down 2-3 laps.

SUNSET CLASSIC 5 MILER COED TEAM CHAMPIONSHIP/WILDCARD EVENT
2024-06-27 | NJ
