Ben Franklin Middle School

With Coach Paul: Warm up 15 mins Drills and stretches  4 x 100m strides 400m 800m 1200m 800m  400m  First half should be at roughly 5 mile pace. Second half at 5k pace 400m jog between all intervals Cool down 1 mile

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

With Coach Paul: 15-20 min warm up  Stretches and drills  4 x 100 m strides 6-8 x 400m @ 5k pace with a short jog of 50% of the interval time.  Cool down 1 mile

With Coach Paul: 15 min warm up. 5-7 x 600m at 5k pace. Take 200m jog/walk as recovery. Cool down 10 mins.    

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