Ben Franklin Middle School

15 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

Warmup 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

15 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

Warmup 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

15 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

NOTE TIME CHANGE FOR 8/29- THIS WORKOUT WILL START AT 5:00PM ! Warmup mile. Track drills. 4x100 strides with 100 jog. At 5k pace for four laps, stride a 150 and jog 50. Two of these each lap. You can walk 50 for your recovery. After four laps take 3:00 break. Repeat 1-2 more times. […]

Regular 15 min warm up 4 x 100m strides 3 x 1600m at Half marathon pace with 60 seconds recovery Option for newer runners: Do 2 x 1600m as above, then Break up last repeat into 4 x 400m at 10k pace with 60 second jog recovery. Cool down 8-10 mins.

Warmup 1-2 miles. Track drills. 6x50m strides with equal jog. At 5k pace for 9:00 minutes stride the 100m straightaways and jog or walk the turns. Then 3:00 recovery. Do this again for 7:00 and take a two minute break. Then do for five minutes with 1:00 break and finish with 3:00. Warm down 2-3 […]