Ben Franklin Middle School

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.  

With Coach Paul: Warm up 20 mins 4 x 100m strides Changing it up a bit with a nod towards the marathoners, especially Marine Corps coming up: 2 miles at marathon pace. Done either as one continuous run or with a 400m recovery lap in between the two miles. Non marathoners can add on a […]

With Coach Joel: Mile warmup. 6x50m strides. At 5k pace run 600m with 200 recovery. Then 500m with 300 recovery. 400m with 400 recovery. 300 with 100 recovery. 200 with 200 recovery finish with 100 with 100 recovery. That’s 2-1/8 miles if you jog the recoveries. Two laps Warmdown

Coach Paul Warm up 15-20 mins 4 x 100m strides 1 x 1600m at 5k pace. Take 400m recovery jog/walk 4-8 x 400m @ 5k-3k pace take equal amount of time recovery jog as your interval time. Cool down 1 mile

With Coach Joel:

With Coach Joel: Warm up.   Session:   Cool Down.

With Coach Joel: Warmup 1 mile. Track drills. 3x100 strides. If you raced this past weekend do at 5k pace. 2x300m with 100 recovery, then do 1x500m with 300 recovery. Repeat this 2-4 times. For non-racers do at next race pace goal 1-3x 2000m with 800 recovery. Warmdown two laps

With Coach Joel: Warmup 1 mile. Track drills. 3x100 strides. If you raced this past weekend do at 5k pace. 2x300m with 100 recovery, then do 1x500m with 300 recovery. Repeat this 2-4 times. For non-racers do at next race pace goal 1-3x 2000m with 800 recovery. Warmdown two laps

With Coach Joel: Warmup 1 mile. Drills. 200m strides with either 200 jog or 100 jog 100 walk. Do this for 7 minutes. Three minute break. Then everyone will do a mile time trial. After few minutes break do 4x200 with  whatever rest you need. Then two lap Warmdown.