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Tuesday Night Interval Workout with Coach Joel
November 12 @ 6:15 pm
Join us for interval workouts on Tuesday nights with Coach Joel Pasternack! We meet on the track at Ben Franklin Middle School in Ridgewood. The session begins at 6:15pm but it is encouraged to come a little earlier to warm up! There are a total of 12 sessions running from September 3rd to November 19th. Whether you are training for a marathon or a 5k these workouts are excellent for building endurance and gaining some speed See you on the track!
Workout for 11/12/19
3-4 lap warmup, track drills. Then 6 x50m strides.
If you are racing a 10k and up: at race pace do 3 – 5 x 1000m with 200m jog.
If no race or 5k – 5mile: at 5k pace run 100m jog 100m for 10:00 mins. Walk 3:00 recovery opposite way.
Then at 5K pace run 100m walk 2:00 for 7:00 mins. Walk 3:00 recovery opposite way.
Then at 5K pace run 100m walk 1:00 min for 5:00 mins. Walk 3:00 recovery opposite way.
Then at 5K pace run 100m walk 1:00 min for 3 mins. Walk 3:00 recovery opposite way.
Warm down 3-4 laps