Ben Franklin Middle School

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

With Coach Paul:   Because of high temperatures this will be an easier workout with lots of rest for people to keep hydrating. A little intensity but not huge volume. 15 min warm up Stretches and drills 4 x 100m strides @ mile pace or faster 6-10 x 200m @ 3k pace Take 2:00 or […]

With Coach Joel: Warmup mile. Track drills. 6x50m strides. At 5k pace do 4-10x400 and then continue with a 100m sprint for a 500m. 300 recovery of jog/walk. Do 4-10 times. Warmdown two laps.

With Coach Paul: Warm up 15 mins Stretches and drills 4 x 100m 3 sets of :3x 400m at ~5k pace. 60 second rest between each 400 And full 400m recovery after each set of 3. The set should look like this: 1st 400: about 3-4 seconds slower than 5k pace 2nd: right on 5k […]

ADIDAS IS JOINING US AT THE TUESDAY NIGHT TRACK WORKOUT FOR A RUNNING SHOE DEMO! Sponsored by Road Runner Sports, Paramus June 3, 2025 6:00 pm Ben Franklin Middle School 335 N. Van Dien, Ridgewood, NJ The event will be held on the track behind the school. We suggest you arrive around 5:45 pm. Lace […]

With Coach Paul: Warm up 15-20 min jog Stretches & drills 4x 100m strides 4 x 400m @ 5k pace with 1:1 recovery (jog or walk same amount of time it took you to run the 400m) 1 x 800m @ 5k pace with 400m recovery 4x 200@ 5k-3k pace with 200m jogging recovery. Cool […]

With Coach Joel: Everyone warmup a mile. 4x100. For those who ran a half marathon, you should do a tempo of 4:00 the right way and then 3:00 easy the other way. Repeat this 2-3 times. Warmdown mile. For others, do Mile time trial. Then do 6-10x 200 with 200 jog. Same Warmdown    

With Coach Joel: Track drills. 6x50m strides. At your 5k pace do at least 6-15x 1:00 minute with 1:00 jog. Try doing half of them one way and go the other way on the next half. Warmdown 2-3 laps

Adidas Shoe Demo Postponed to June 3rd.  Workout starts at 6:15 pm! With Coach Paul 15 min warm up Stretches & drills 4x100 strides DMR: Run 1200m, 400m 800m, Optional 1600m All @ 5k Pace with a 400m jog between each interval. Cool down 10 mins

With Coach Joel: Warmup Mile. Track drills. 4x100. At 5k pace 2x200 with 200 jog. Then 1x1000 with 200 jog the more experienced can try 1-2 more sets. Warm down three laps. See you Tuesday!