Ben Franklin Middle School
TRACK
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United States15 min warm up Drills and stretches followed by 4 x 100m strides 6-10 x 400m at 5k pace. Take 50-75% of interval time as walking /jogging recovery Example. 400m @ 8 min pace = 2:00 Walk/jog 60-90 seconds and repeat. Cool down 8-10 min jog
TRACK
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United StatesWarmup mile, drills, 4x100. The beginners that attend will do 3-5x300 with 100 walk. The other club members will do at 10 seconds faster than their 5k mile pace 3-5x1200 with 400 jog. Warm down three laps
TRACK
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United StatesWarm up 15 mins Stretches and strides at 6:15 followed by 4 x 100m strides 4 x 600m @ 5k pace with a short 200m recovery jog walk in between. Take 5 min recovery jog 4 x 400m 3-5 seconds faster than 5k pace (or roughly 3k pace. 60- 90 second recovery between each Cool […]
TRACK
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United StatesLet’s shift gears a bit and work on some tempo. 15 min warm up jog Stretches and drills 4 x 100m strides 4-5 x 5 mins at half marathon pace with 60 seconds rest in between intervals. Cool down jog 10 mins.
TRACK
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United StatesWarmup 1 mile. Track drills. 4x100m strides. 4-7x600 (at 10 seconds faster than 5k mile pace) with 200 jog recovery between intervals. For example, if you currently run a 9:00 pace, run the 600's at 8:50 pace ( 2:12 per lap). Warm down 3-4 laps.
TRACK
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United StatesEveryone warms up a mile. Then track drills, followed by 2x50 strides and 2x100. Strides. At 85% effort at 5k pace do 1xmile. Take 1/2 the rest of your time. Ex. 8:00 =4:00. Then do 800 at same pace. Take half rest. Ex. 4:00=2:00. Then finish with good effort 400. Warmdown mile. Sent from my […]
TRACK
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United States1.5 mile warm up Stretches and drills on the track at 6:15 4 x 100m strides All at 5k pace: 400m 800m 1200m All at 3k pace: 1200m 800m 400m 3 min jog/walking recovery between all intervals.
Track
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United StatesEveryone warms up Mile, drills and 4x100m. At 5k pace do 10-15x 1:00 tempo. Then jog 1:00 on whistle. After half the amount they’re shooting for, switch directions. Recovery jog.
TRACK
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United States3 sets of 3x 400m. Recovery is 60 seconds after each 400 and 1 lap after each set. The set should be done: 1st) 2-3 seconds slower than 5k pace 2nd) at goal 5k pace 3rd) 2-3 seconds faster than 5k pace Cool down 1 mile
Track
Ben Franklin Middle School 335 N Van Dien Ave, Ridgewood, NJ, United States1.5 mile warm up. Stretches and drills followed by 4 x 100m strides 8-10 x 400m at 5k pace Recovery jog/walk equal time it took for the 400m. Example: 18:35 5K = 6:00/mile or 90 seconds/400m. Run 400m in 90 seconds, jog 90 seconds and repeat.