Ben Franklin Middle School

Coach Joel: Warmup mile. Track drills. 2x100 strides. Everyone will get timed for a mile. After a decent break, will finish with 4-7x200 with 200jog. Warm down 2-3 laps

With Coach Paul: Warm up 15-20 mins Stretches drills and 4 x 100m strides 3 x 1000m at 5k pace with 3 min jog 4 x 400m at 5k-3k pace with 60 second jog Cool down 10 mins

With Coach Joel: Warmup mile. Track drills. 2x100 strides. Everyone will get timed for a mile. After a decent break, will finish with 4-7x200 with 200jog. Warm down 2-3 laps. (Reminder for Summer Party Wed 21st)  

With Coach Paul: 15 min warm up Stretches and drills 4 x 100m 3-4 x 800m @ 5k pace with 400m recovery Then 4x 200m @ 3k-1 mile pace with 60 seconds recovery. Cool down 10 mins.

With Coach Joel: Warmup mile. Track drills. 3x100m strides. At 5k pace do 3x300m with 100 jog or walk. Then take three minute break. Then do 3x300 again, but try to do set 3 seconds faster. Example if first set was 8:00 pace which is 30 seconds per 100 . So that was 1:30 for […]

With Coach Paul: 15 min warm up, stretches and strides 4 x 100m strides All at @ 5k pace 600m, with 2 min jog recovery 400m with 3 min jog recovery Repeat for total of 3-4 sets Cool down 10 mins.

With Coach Joel: Warmup mile. Track drills. 3x100m strides. At 10 seconds faster than 5k pace. Do 2-4x1000m with 200 jog or walk. Warm down three laps  

With Coach Joel Warmup mile & track drills. 1 min run and then jog or walk a minute. Heat will limit this workout. Sit Down Stretching review.  

With Coach Paul This week: 15 min warm up stretches, drills and 4 x 100m strides. 2 sets of : 4:00, 3:00, 2:00, 1:00 All at half marathon pace.  With 60 seconds recovery in between and 3 min jog between sets Cool down 10 mins