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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 […] |
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With Coach Paul K: 15-20 min warm up. 4 x 100m strides. 6-10 x 400m at 5k pace with 50-75% of your interval time as recovery. 2 min 400 means jog/walk for 60-90 seconds. Etc. Cool down 1 mile or 10 mins. |
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Come join us for the LAST TRACK WORKOUT OF THE SEASON. Bring a head lamp to assist with visibility. With Coach Joel: |
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@Glen Rock Duck Pond **Meet in the second parking area by the pavilion.** There will be several pace groups and a range of abilities within each. |
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Destination Run Ross Dock Sun, Dec 1 @ 8:00 AM EST LOCATION Ross Dock Picnic Area DESCRIPTION Please join us! Ross Dock is a scenic place on the riverfront to enjoy a weekend run with your teammates. “There are a lot of benefits to NJM membership, and the Sunday Group Run is right at the […] |