Ben Franklin Middle School

With Coach Paul K: 15-20 min warm up. Drills strides then 4 x 100m strides 6-8 x 300m at 5k pace. Jog 100m recovery 5 min recovery between sets Start second set of 6-8 300m 3-5 seconds faster than the first set Cool down 10 mins.

With Coach Joel: Warmup mile. Track drills. 4x100m strides. For people training for 13.1-26.2. At goal pace do 1-2x five laps. If doing a second one take 4:00break. For the 5k-10k at 10 seconds faster then mile pace do 6-12x300m with 100 jog. After half of your total goal take 3:00 break. Warm down three […]

With Coach Paul: 15 min warm up Stretches and drills 4 x 100m 1 x 1600m at 5k goal pace with 3-4 min jog recovery 5x 150m at 3k pace. Continue to jog remaining 250m around the track to the start. 4  min recovery 5 x 150 @ 3k-1 mile pace. Continue to jog remaining […]

With Coach Joel: Warmup mile. Track drills. 6x50m strides. For those running a half marathon or marathon run at 10 seconds faster then your goal pace 3-6x800m with 2:00 break. For the others 10-15 x1:00 at 5k pace with 1:00 jog or walk. Whatever goal change directions half way. Warm down three laps.

With Coach Paul: This week: 15 min warm up. 4 x 400m at 5k pace. Take 75% of interval time as jogging recovery 8 x 200m at 3k pace. 200m jogging recovery  after each. Cool down 10 mins OR: (Optional to add on only for advanced runners) 1 or 2 x 800m @ 5k pace. […]

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 […]