Ben Franklin Middle School

With Coach Joel: Details will appear here weekly. Warmup Track drills. 2x100 strides. We will do our make up mile time trial. After all are done. We will then 4-8x200 with 200 jog at 5k pace. Warmdown two laps  

With Coach Paul: Details will appear here weekly. Tuesday: 15 min warm up jog 4x 100m strides 3-4 x 800m & 10k -5k pace with 400m or about 3 min recovery Cool down 1 mile

With Coach Joel: Details will appear here weekly. Warmup mile. Track drills. 3x100 strides. Mile time trial. After about a ten minute break when last runner has finished. Everyone will 6-12 x1:00  with 1:00 jog or walk. Warmdown three laps

With Coach Joel: Details will appear here weekly. Warmup mile. Track drills. 3x100 strides. At 10 seconds faster then your mile pace for 5k. Do 4-7x 600 with 200 recovery. Warmdown three laps

With Coach Joel:   Warmup mile. Track drills. 3x100m strides. At 5k pace do 2-5x1000m with 200 jog or 100 jog /100 walk. Warm down three laps. Details will appear here weekly.  

With Coach Paul:   warm up 15 min jog Stretches and drills 4x 100m strides 3-4 sets of (400m, 400m, 200m @ 5K pace) with 45-second rests between repeats and 3 minutes rest between sets Cool down 1 mile Details will appear here weekly.  

With Coach Paul: Details will appear here weekly. 15 min warm up Stretches and drills 4 x 100m strides 8-12 x 300m at 3k-5k pace with 100m jog/walk recovery. As always aim to start first half of the workout closer to 5k pace and second half of workout on the faster (3k pace) side. Cool […]

With Coach Joel: Details will appear here weekly. Warmup mile. Track drills. 4x50m strides. At 5k pace do 1x600m. Jog or walk 200. Next 500 with 300. Recovery. Next 400. With 400 recovery. Next 300 with 100 recovery. 200 with 200 recovery and finish with 2x100 with 100 jog in between. More advanced can repeat […]

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 […]