With Coach Joel: Warmup mile. Track drills. 4x100m strides. For people training for 13.1-26.2. At goal pace do 1-2x five laps. If doing a second one take 4:00break. For the 5k-10k at 10 seconds faster then mile pace do 6-12x300m with 100 jog. After half of your total goal take 3:00 break. Warm down three […]
Glen Rock Duck Pond Long run 4 to 14 miles - Meet in the second parking area by the pavilion.** There will be several pace groups and a range of abilities within each.
With Coach Paul K: 15-20 min warm up. Drills strides then 4 x 100m strides 6-8 x 300m at 5k pace. Jog 100m recovery 5 min recovery between sets Start second set of 6-8 300m 3-5 seconds faster than the first set Cool down 10 mins.
Glen Rock Duck Pond Our “social run” event! We go anywhere from 3-6 miles. The more the merrier! **Meet in the second parking area by the pavilion.** There will be several pace groups and a range of abilities within each.
With Coach Joel: Everyone warmup mile. Track drills. 4x100 strides. Then: For 5k-10k: at 5k pace do 4-8x600 with 200 jog. For 13.1-26.2 at race pace goal mile pace do six laps. Take a 5min break if you want to do another set. Everyone warm down 2-3 laps.
Glen Rock Duck Pond Our “social run” event! We go anywhere from 3-6 miles. The more the merrier! **Meet in the second parking area by the pavilion.** There will be several pace groups and a range of abilities within each.
With Coach Paul K: 15-20 min warm up Stretches and drills 4 x 100m 2x 1600m @ half marathon pace with 400m recovery after each 2- x 400m @ 10k-5 mile pace with 60-90 seconds recovery. Cool down 1 mile/10min
With Coach Joel: Everyone warmup mile. Track drills and 4x100 strides. For those still in marathon training mode. At twenty seconds faster then goal marathon pace or a half. Do 3-5x800 with a two minute recover. For the 5k-10k at pace do 5x250m with 150 jog. If up to it after 3:00 break do […]
@Glen Rock Duck Pond Remember to Turn your clocks back for today's Fall Scheduled time. **Meet in the second parking area by the pavilion.** There will be several pace groups and a range of abilities within each.