Ben Franklin Middle School

With Coach Paul: Details will appear here weekly. Tuesday: 15 min warm up jog Stretching & drills 4 x 100m strides 3 x 400m. 1st: about 3-5 seconds slower than 5k pace 2nd: right on 5k pace 3rd: about 3-5 seconds faster than 5k pace Rest 60 seconds after each 400 and take 1 lap […]

With Coach Joel: Everyone warmup mile. Track drills 3x100m strides. At 5k pace do either 3-5x 800m with 2:00 recovery or 2-4x 1600m with 3:00 recovery. Warmdown 7:00 minutes.   Details will appear here weekly. Warmup Workout Cooldown

With CoachPaul 15 mins warm up jog Stretches and drills 4 x 100m strides 3-4 x 1200m @ 10k-5k pace 400m lap recovery jog Cool down 1 mile Details will appear here weekly.

With Coach Joel: Details will appear here weekly.   Warmup mile. Track drills. 3x100 strides. At 5k pace run for 10 minutes. Then walk or jog 2:00. Go opposite way on the track again for 10:00. More experience runners can repeat 10:00 again after a 2:00 recovery. Warmdown 3 laps  

With Coach Paul: Details will appear here weekly. 15 min Warm up jog Stretches and drills 4 x 100m strides 3-5x 800m @ 5k pace. Take 3 min jog recovery in between each Cool down 1 mile

With Coach Paul: Warm up 15 mins  Stretches & drills 4 x 100m strides 6-10 x 400m at 5k -3k pace with 90 second recovery jog/walk.  Cool down one mile   Details will appear here weekly.

With Coach Joel: Details will appear here weekly. Track Drills 3x100m strides @ 5k pace 1200m(3 laps) with a lap jog recovery or 2:00 min break. Repeat 2-5 times. Warm Down 7 mins.  

With Coach Joel: Everyone warmup mile. Drills and strides , track will be done at ten seconds faster then 5k mile pace. Do 500m and then jog 200 and walk 100. Do 5-8 times. Warmdown seven minutes.  

With Coach Paul: 1.5 mile warm up Stretches 4 x 100m strides 5-6x 600m at 5k pace. Recovery jog for 200m Cool down 1 mile

Workout with Coach Joel: The workout for Tuesday is mile warmup Drills and 2x100 strides. At 10 seconds faster then 5k mile pace. o1-2 sets of 6x300m with 100 jog or walk. If second set take 3:00 break. Warmdown three laps.