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With Coach Paul! Warmups. Then: 5 x 600m at 5k pace. Recovery is a short 200m walk/jog back to the start. Cones out for the start as it’s not well marked. (Many should know this workout.) 8-10 min cool down jog |
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Place Branch Brook Park, Branch Brook Park Drive Newark, NJ US 07104 Description (Coed Team Championship 700/500pt) Essex County Cherry Blossom 10K Run in Essex County's Branch Brook Park. Race through the historic cherry tree groves and experience this natural wonder in a special way. Packet Pick Up will be from 8:00AM-9:45AM on Sunday, […] |
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With Coach Joel: Warm up. I suggest with it being cool wear something on your legs. Everyone warms up a mile. Track drills. 4x100m strides. Session: At 5k pace do 6x300m with 100jog. For the more experienced after 3:00 break do 4-6x300. With 100 jog. Cool Down. |
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With Coach Paul: Regular warm up of 15-20 mins 4x 100m strides All at 5k pace: 400m 800m 1200m* beginner runners can skip this interval 800m 400m All have 3 min recovery jog between intervals Cool down 1 mile |
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Good luck to NJM's men's team Scott Avidon, Michael Neilson and Paul Paul Vroegindewey !!! NJM and Boston Strong! |
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With Coach PK: Warm up: 15-20 mins + 4x 100m strides Session: 5x 400 @ 5k pace with equal 1:1 jogging/walking recovery Followed by 3-5 x 300m at 3k pace with 100m jog/walking recovery. Cool Down: 10 mins. |
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With Coach Joel: Warmup Mile. Track drills. 4x100. At 5k pace 2x200 with 200 jog. Then 1x1000 with 200 jog the more experienced can try 1-2 more sets. Warm down three laps. See you Tuesday! |
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