Ben Franklin Middle School

With Coach Joel: Details will appear here weekly: Everyone warmup a mile. Track drills and 3x100. At 20 seconds slower then 5k mile pace do 4-7x800m with 1:30 recovery. Key isn’t to go to fast so you can do more. This is an endurance workout. Warmdown three laps.

With Coach PK: Details will appear here weekly. 15 min warm up jog 4x 100m strides 1x 1200 @ 3k pace 400 meter jog 2 sets of 100m 200m 300m with 100m jog/walk in between each Cool down 1 mile

With Coach Joel: Details will appear here weekly. Warmup mile. Track drills. 3x100strides. At 10 seconds faster then 5k mile pace. Do 4-8x600m with either 200 jog or 100 jog 100 walk recover. Warmdown three laps

With Coach PK: Details will appear here weekly. Warmup: 15 mins warm up 4 x 100m strides Workout: 400,800,1200,800,400 First half should be run at 10k pace. Second half at 5k. Beginning runners may opt to take out the 1200m. Recovery is 2 min jog between all intervals Cool down: 1 mile

With Coach Joel: Details will appear here weekly. Warmup: mile Workout: 4x100m strides. At 5k pace do 1000m with 100 jog and 100 walk. Do this 2-5 times. Cooldown: three laps

With Coach Paul: Details will appear here weekly. 15-20 min warm up 4 x 100m 2 sets: 5 x 150m at roughly 1-2 mile pace. Continue jogging recovery in same direction for 250m back around to the start. 3 min /400m recovery jog then start 2nd set. Cool down 1 mile

With Coach Joel: Details will appear here weekly. Warmup mile. Track drills. 4x100 strides. At 5k pace, do 3-6x800 with 100 jog and 100 walk. Warm down three laps

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