Ben Franklin Middle School

With Coach Paul: 15 -20 min warm up Stretches drills and 4 x 100m strides 3-4 sets of: 600/400/200 all at 5k pace with 200m jog recovery Take 1 lap jog in between each set Cool down 1 mile

With Coach Joel: Warmup mile. Stretching. 4x100 strides. Workout will be done at 5k pace. Run for 3:00. Jog or walk for 1:30. Do this 6- 10 times.   I’ll be blowing a whistle to let runners know when to run and when to recover. Warmdown two laps

With Coach Joel:   Warmup mile. Track drills. 4x100 strides. At 5k pace do 3-6x700 with 100 jog or walk. Warmdown 3-4 laps    

DUE TO A FILMING AT BEN FRANKLIN THROUGH AUG 12th, PLEASE PARK ON GLEN AVE OR LOCAL STREETS. THERE WILL BE NO PARKING ON THE SCHOOL GROUNDS. With Coach Paul: 15-20 min warm up 4 x 100m strides 6-10x 400m as follows: Start the first 200m at 10k pace and pick up gradually through the […]

With Coach Paul: Warm up 15-20 mins 4 x 100m 2-3 sets of : 5 x 150 at 1600m pace. Recovery is 250m jog back around the track.  In between sets jog 400m /3 mins  Cool down 10 mins.

With Coach Joel: Warmup mile. Track drills. 4x100 strides. At 5k pace do 250m with a 150 jog. You’ll do this for four laps. Take 3:00  break . Repeat for three laps. 2:00  break. Two laps 1;00 break. Two laps again. Warm down three laps

With Coach Paul:   Because of high temperatures this will be an easier workout with lots of rest for people to keep hydrating. A little intensity but not huge volume. 15 min warm up Stretches and drills 4 x 100m strides @ mile pace or faster 6-10 x 200m @ 3k pace Take 2:00 or […]

With Coach Joel: Warmup mile. Track drills. 6x50m strides. At 5k pace do 4-10x400 and then continue with a 100m sprint for a 500m. 300 recovery of jog/walk. Do 4-10 times. Warmdown two laps.

With Coach Paul: Warm up 15 mins Stretches and drills 4 x 100m 3 sets of :3x 400m at ~5k pace. 60 second rest between each 400 And full 400m recovery after each set of 3. The set should look like this: 1st 400: about 3-4 seconds slower than 5k pace 2nd: right on 5k […]

ADIDAS IS JOINING US AT THE TUESDAY NIGHT TRACK WORKOUT FOR A RUNNING SHOE DEMO! Sponsored by Road Runner Sports, Paramus June 3, 2025 6:00 pm Ben Franklin Middle School 335 N. Van Dien, Ridgewood, NJ The event will be held on the track behind the school. We suggest you arrive around 5:45 pm. Lace […]