Ben Franklin Middle School
Tuesday Track Workout
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United StatesWarm up 15-20 mins. Stretches, drills and 4x 100m strides DMR All at 3k-5k pace: 1200, 800, 400, 1600 All with a 3 min jogging recovery in between. This is not a high volume workout so effort should be given to run these as close to 3k / 2 mile pace as possible. 10 min […]
Tuesday Track Workout
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United StatesWarmup mile. Track drills & 4x100 strides. At 5k pace, 3x300m with 100 jog. Take 2:00 break. Then do 3 more at 3 seconds faster than first set. Ex: 1:30 first one, second one 1:27. Take 2:00 break if you want to do a third set at 3 seconds faster. Then warm down 7 minutes.
Tuesday Track Workout
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United States15 min warm up Stretches drills and 4 x 100m strides 1200m @ 8k pace 2x 400m @ 5k pace All recoveries are 400m jog Repeat (12,4,4) Cool down 10 mins
TUESDAY TRACK WORKOUT
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United States15 min easy jog warm up. Then we will start stretches and strides as a group. Good for the runners to start a few on their own too. 4 x 100m strides 5 x 600m at 5k pace. 200 m easy jog/walk back to starting point.
TUESDAY TRACK WORKOUT
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United StatesEveryone warmup mile. Track drills. 4x100 strides. At 5k pace do 6-14x 200m with 100m jog and 100 walk. Warm down 3-4 laps.
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.