Ben Franklin Middle School

With Coach PK: Warm up: 15-20 mins + 4x 100m strides Session: 5x 400 @ 5k pace with equal 1:1 jogging/walking recovery Followed by 3-5 x 300m at 3k pace with 100m jog/walking recovery. Cool Down: 10 mins.

With Coach Paul:   Regular warm up of 15-20 mins 4x 100m strides All at 5k pace: 400m 800m 1200m* beginner runners can skip this interval 800m 400m All have 3 min recovery jog between intervals Cool down 1 mile  

With Coach Joel: Warm up. I suggest with it being cool wear something on your legs.  Everyone warms up a mile. Track drills. 4x100m strides. Session: At 5k pace do 6x300m with 100jog. For the more experienced after 3:00 break do 4-6x300. With 100 jog. Cool Down.

With Coach Paul! Warmups.  Then: 5 x 600m at 5k pace. Recovery is a short 200m walk/jog back to the start. Cones out for the start as it’s not well marked. (Many should know this workout.) 8-10 min cool down jog

With Coach Joel:   Everyone warmup a mile. Track drills. Then 4x100 strides. At your 5k mile pace now. Do 6-14x400 with 1:30 recovery. After warm down mile

Come join us for the LAST TRACK WORKOUT OF THE SEASON. Bring a head lamp to assist with visibility. With Coach Joel:

With Coach Paul K: 15-20 min warm up. 4 x 100m strides. 6-10 x 400m at 5k pace with 50-75% of your interval time as recovery. 2 min 400 means jog/walk for 60-90 seconds. Etc. Cool down 1 mile or 10 mins.

With Coach Joel:   Everyone warmup mile. Track drills and 4x100 strides. For those still in marathon training mode. At twenty seconds faster then goal marathon pace or a half. Do 3-5x800 with a two minute recover. For the 5k-10k at pace do 5x250m with 150 jog. If up to it after 3:00 break do […]