Ben Franklin Middle School
FIRST DAY SPRING TRACK 2024!
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United StatesWarmup Mile. Track drills. 4x100 strides. At 5k pace run for 2:30 seconds, when you hear the whistle stride for thirty seconds. Then jog or walk for 1:30. Repeat this for 5-8 times. Everyone will on the whistle. Warm down three laps
TRACK
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United StatesWarmup mile. Track drills. 3x100. Anyone running a half marathon to marathon do at race pace 2-5x1000 with 200 jog. For 5k-10k. Start out with 4x300 at 5k pace with 100 jog. Take 2:30 break. Then next set do at three seconds faster. EX. 8:00 pace is 1:30 for first set. Next set do 1:27. […]
TRACK- BRING A HEADLAMP!
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United StatesWarmup mile. Drills. 4x100 strides. For 26.2 runners at 15 seconds faster than marathon goal pace do 1-2x 1-1/2 miles with 800 jog for second one. For 5k-10k do 8-12x 200 m at 10 seconds faster than mile average race pace. Jog 100, walk 100. Don’t start next 200 till heart rate is under 108. […]
TRACK (DUE TO THE DIMINISHING DAYLIGHT AS WE HEAD FURTHER INTO FALL IT IS SUGGESTED THAT YOU WEAR A HEADLAMP TO IMPROVE YOUR VISIBILITY)
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United StatesWarm up 15 min jog 4 x 100m strides All intervals at 10k-5mile race pace: 2 sets of ( 1200, 800, 400) Jog 50 % interval time as recovery.
TRACK
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United StatesWarmup mile, track drills 4x100. For anyone running a marathon coming up. Do 15 seconds faster then mile pace goal for 2-3 times. Take a 400 jog or 2:30 recovery. For 5k-10k will be doing 1:00 at race pace with 1:00 jog or walk 8-15 times. Warm down three laps.
TRACK
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United States15 min warm up. 3-4 x 1200m at half marathon-10 miler pace. Short 1:00- 1:30 recovery jog between each. Make sure you’re going appropriate pace. These are cruise intervals and should not be run at 5k pace. Cool down 10 mins
TRACK
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United StatesWarmup mile. 4x100. At 5k pace run for 4:00. Then go opposite way jog or walk for 3:00. Then repeat again. Do a total of 2-3 times. Warmdown 2-3 laps
TRACK
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United States15 min jog warm up 4 x 100m strides 4-5 x 800m starting at 8k pace then working down to 5k pace by the last one. Recovery is an easy 400m jog around the track. Take up to 90% recovery time if needed to keep these all quality. Cool down 8-10 mins
TRACK
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United StatesWarmup mile. Track drills and 4x100m strides. Do 2x300m at 5k pace with 100 jog. Then do 1x1000m at 10k pace with 200 jog. Three minute recovery. Do total of 2-4 sets. Warm down 2-3,laps
TRACK
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United States15 min warm up jog 4 x 100m strides 6-10x 400m @ 5k-3k pace Take equal interval time as recovery Cool down 8-10 mins