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PRODID:-//North Jersey Masters Running Club - ECPv6.15.18//NONSGML v1.0//EN
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X-WR-CALNAME:North Jersey Masters Running Club
X-ORIGINAL-URL:https://njmasters.com
X-WR-CALDESC:Events for North Jersey Masters Running Club
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X-PUBLISHED-TTL:PT1H
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TZID:UTC
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TZOFFSETFROM:+0000
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DTSTART:20220101T000000
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TZOFFSETTO:-0400
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DTSTART:20220313T070000
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DTSTART:20231105T060000
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BEGIN:VEVENT
DTSTART;TZID=UTC:20240423T180000
DTEND;TZID=UTC:20240423T193000
DTSTAMP:20260614T101946
CREATED:20240401T063416Z
LAST-MODIFIED:20240422T184235Z
UID:10001098-1713895200-1713900600@njmasters.com
SUMMARY:Tuesday Track Workout
DESCRIPTION:Warmup mile. \nTrack drills & 4×100 strides. At 5k pace\,  3x300m with 100 jog. Take 2:00 break. Then do 3 more at 3 seconds faster than first set. \nEx: 1:30 first one\, second one 1:27. Take 2:00 break if you want to do a third set at 3 seconds faster. \nThen warm down 7 minutes.
URL:https://njmasters.com/event/tuesday-track-work-out/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20240416T180000
DTEND;TZID=UTC:20240416T193000
DTSTAMP:20260614T101946
CREATED:20240401T063511Z
LAST-MODIFIED:20240416T162737Z
UID:10001099-1713290400-1713295800@njmasters.com
SUMMARY:Tuesday Track Workout
DESCRIPTION:15 min warm up\nStretches drills and 4 x 100m strides \n1200m @ 8k pace\n2x 400m @ 5k pace\nAll recoveries are 400m jog\nRepeat (12\,4\,4) \nCool down 10 mins
URL:https://njmasters.com/event/tuesday-track-workout-5/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20240409T180000
DTEND;TZID=UTC:20240409T193000
DTSTAMP:20260614T101946
CREATED:20240409T100007Z
LAST-MODIFIED:20240409T190726Z
UID:10001102-1712685600-1712691000@njmasters.com
SUMMARY:TUESDAY TRACK WORKOUT
DESCRIPTION:15 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.\n4 x 100m strides\n5 x 600m at 5k pace. 200 m easy jog/walk back to starting point.
URL:https://njmasters.com/event/tuesday-track-workout-3-2/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20240402T180000
DTEND;TZID=UTC:20240402T193000
DTSTAMP:20260614T101946
CREATED:20240329T063407Z
LAST-MODIFIED:20240401T224521Z
UID:10001097-1712080800-1712086200@njmasters.com
SUMMARY:TUESDAY TRACK WORKOUT
DESCRIPTION:Everyone warmup mile. Track drills. 4×100 strides. At 5k pace do 6-14x 200m with 100m jog and 100 walk. Warm down 3-4 laps.
URL:https://njmasters.com/event/tuesday-track-workout-3/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20240326T180000
DTEND;TZID=UTC:20240326T193000
DTSTAMP:20260614T101946
CREATED:20240202T063937Z
LAST-MODIFIED:20240325T070446Z
UID:10001066-1711476000-1711481400@njmasters.com
SUMMARY:FIRST DAY SPRING TRACK 2024!
DESCRIPTION:Warmup Mile. Track drills. 4×100 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
URL:https://njmasters.com/event/first-day-spring-track-2024/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20231031T180000
DTEND;TZID=UTC:20231031T193000
DTSTAMP:20260614T101946
CREATED:20230917T001436Z
LAST-MODIFIED:20231030T055037Z
UID:10000971-1698775200-1698780600@njmasters.com
SUMMARY:TRACK
DESCRIPTION:Warmup mile. Track drills. 3×100. Anyone running a half marathon to marathon do at race pace 2-5×1000 with 200 jog. For 5k-10k. Start out with 4×300 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. Take 2:30 break. Third set would be three seconds faster. Warm down 2-3 laps
URL:https://njmasters.com/event/track-30/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20231024T180000
DTEND;TZID=UTC:20231024T193000
DTSTAMP:20260614T101946
CREATED:20230916T234823Z
LAST-MODIFIED:20231022T023645Z
UID:10000955-1698170400-1698175800@njmasters.com
SUMMARY:TRACK- BRING A HEADLAMP!
DESCRIPTION:Warmup mile. Drills. 4×100 strides.\nFor 26.2 runners at 15 seconds faster than marathon goal pace do 1-2x 1-1/2 miles with 800 jog for second one.\nFor 5k-10k do 8-12x 200 m at 10 seconds faster than mile average race pace. Jog 100\, walk 100.\nDon’t start next 200 till heart rate is under 108.\nEveryone warm down 2-3 laps
URL:https://njmasters.com/event/track-28/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20231017T180000
DTEND;TZID=UTC:20231017T193000
DTSTAMP:20260614T101946
CREATED:20230916T234743Z
LAST-MODIFIED:20231017T190200Z
UID:10000954-1697565600-1697571000@njmasters.com
SUMMARY:TRACK (DUE TO THE DIMINISHING DAYLIGHT AS WE HEAD FURTHER INTO FALL IT IS SUGGESTED THAT YOU WEAR A HEADLAMP TO IMPROVE YOUR VISIBILITY)
DESCRIPTION:Warm up 15 min jog\n4 x 100m strides \nAll intervals at 10k-5mile race pace:\n2 sets of ( 1200\, 800\, 400)\nJog 50 % interval time as recovery.
URL:https://njmasters.com/event/track-27/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=America/New_York:20231010T180000
DTEND;TZID=America/New_York:20231010T193000
DTSTAMP:20260614T101946
CREATED:20230916T234720Z
LAST-MODIFIED:20231007T214015Z
UID:10000953-1696960800-1696966200@njmasters.com
SUMMARY:TRACK
DESCRIPTION:Warmup mile\, track drills 4×100. 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.
URL:https://njmasters.com/event/track-26/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20231003T180000
DTEND;TZID=UTC:20231003T193000
DTSTAMP:20260614T101946
CREATED:20230916T234655Z
LAST-MODIFIED:20231002T174428Z
UID:10000952-1696356000-1696361400@njmasters.com
SUMMARY:TRACK
DESCRIPTION:15 min warm up.\n3-4 x 1200m at half marathon-10 miler pace. Short 1:00- 1:30 recovery jog between each. \nMake sure you’re going appropriate pace. These are cruise intervals and should not be run at 5k pace. \nCool down 10 mins
URL:https://njmasters.com/event/track-25/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230926T180000
DTEND;TZID=UTC:20230926T193000
DTSTAMP:20260614T101946
CREATED:20230625T221207Z
LAST-MODIFIED:20230923T205431Z
UID:10000945-1695751200-1695756600@njmasters.com
SUMMARY:TRACK
DESCRIPTION:Warmup mile. 4×100. 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
URL:https://njmasters.com/event/track-24/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230919T180000
DTEND;TZID=UTC:20230919T193000
DTSTAMP:20260614T101946
CREATED:20230625T221120Z
LAST-MODIFIED:20230918T005225Z
UID:10000944-1695146400-1695151800@njmasters.com
SUMMARY:TRACK
DESCRIPTION:15 min jog warm up\n4 x 100m strides\n4-5 x 800m starting at 8k pace then working down to 5k pace by the last one.\nRecovery is an easy 400m jog around the track. Take up to 90% recovery time if needed to keep these all quality. \nCool down 8-10 mins
URL:https://njmasters.com/event/track-23/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230912T180000
DTEND;TZID=UTC:20230912T193000
DTSTAMP:20260614T101946
CREATED:20230625T221039Z
LAST-MODIFIED:20230909T055838Z
UID:10000943-1694541600-1694547000@njmasters.com
SUMMARY:TRACK
DESCRIPTION: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
URL:https://njmasters.com/event/track-22/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230905T180000
DTEND;TZID=UTC:20230905T193000
DTSTAMP:20260614T101946
CREATED:20230625T221003Z
LAST-MODIFIED:20230904T165428Z
UID:10000942-1693936800-1693942200@njmasters.com
SUMMARY:TRACK
DESCRIPTION:15 min warm up jog\n4 x 100m strides\n6-10x 400m @ 5k-3k pace\nTake equal interval time as recovery\nCool down 8-10 mins
URL:https://njmasters.com/event/track-21/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230829T170000
DTEND;TZID=UTC:20230829T180000
DTSTAMP:20260614T101946
CREATED:20230625T220854Z
LAST-MODIFIED:20230827T015957Z
UID:10000941-1693328400-1693332000@njmasters.com
SUMMARY:TRACK
DESCRIPTION:NOTE TIME CHANGE FOR 8/29- THIS WORKOUT WILL START AT 5:00PM ! \nWarmup mile. Track drills. 4×100 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. Warm down 2-3 laps
URL:https://njmasters.com/event/track-20/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230822T180000
DTEND;TZID=UTC:20230822T193000
DTSTAMP:20260614T101946
CREATED:20230625T220812Z
LAST-MODIFIED:20230822T162904Z
UID:10000940-1692727200-1692732600@njmasters.com
SUMMARY:TRACK
DESCRIPTION:Regular 15 min warm up\n4 x 100m strides\n3 x 1600m at\nHalf marathon pace with 60 seconds recovery \nOption for newer runners:\nDo 2 x 1600m as above\, then\nBreak up last repeat into 4 x 400m at 10k pace with 60 second jog recovery. \nCool down 8-10 mins.
URL:https://njmasters.com/event/track-19/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230815T180000
DTEND;TZID=UTC:20230815T193000
DTSTAMP:20260614T101946
CREATED:20230625T220659Z
LAST-MODIFIED:20230814T073646Z
UID:10000939-1692122400-1692127800@njmasters.com
SUMMARY:TRACK
DESCRIPTION: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 laps
URL:https://njmasters.com/event/track-18/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230808T180000
DTEND;TZID=UTC:20230808T193000
DTSTAMP:20260614T101946
CREATED:20230625T220622Z
LAST-MODIFIED:20230808T033609Z
UID:10000938-1691517600-1691523000@njmasters.com
SUMMARY:TRACK
DESCRIPTION:15 min warm up\n4 x 100m strides\n400\n800\n1200\n800\n400\n(Optional 2x 200m with 60 second recovery)  \nAll at 5k pace with 3 min recovery between all.
URL:https://njmasters.com/event/track-17/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230801T180000
DTEND;TZID=UTC:20230801T193000
DTSTAMP:20260614T101946
CREATED:20230625T220528Z
LAST-MODIFIED:20230730T062319Z
UID:10000937-1690912800-1690918200@njmasters.com
SUMMARY:TRACK
DESCRIPTION:Warmup mile. Track drills. 4x100m strides. At 5k pace run for 4:00 around track. Recovery is a 3:00 jog or walk. Do total of 3-5 times. Warm down 3 laps.
URL:https://njmasters.com/event/track-16/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230725T180000
DTEND;TZID=UTC:20230725T193000
DTSTAMP:20260614T101946
CREATED:20230625T220441Z
LAST-MODIFIED:20230725T190834Z
UID:10000936-1690308000-1690313400@njmasters.com
SUMMARY:TRACK
DESCRIPTION:15 min warm up\nDrills and stretches followed by\n4 x 100m strides\n6-10 x 400m at 5k pace. Take 50-75% of interval time as walking /jogging recovery \nExample. 400m @ 8 min pace = 2:00\nWalk/jog 60-90 seconds and repeat. \nCool down 8-10 min jog
URL:https://njmasters.com/event/track-15/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230718T180000
DTEND;TZID=UTC:20230718T193000
DTSTAMP:20260614T101946
CREATED:20230625T220348Z
LAST-MODIFIED:20230715T163618Z
UID:10000935-1689703200-1689708600@njmasters.com
SUMMARY:TRACK
DESCRIPTION:Warmup mile\, drills\, 4×100. The beginners that attend will do 3-5×300 with 100 walk. The other club members will do at 10 seconds faster than their 5k mile pace 3-5×1200 with 400 jog. Warm down three laps
URL:https://njmasters.com/event/track-14/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230711T180000
DTEND;TZID=UTC:20230711T193000
DTSTAMP:20260614T101946
CREATED:20230625T220153Z
LAST-MODIFIED:20230709T212854Z
UID:10000934-1689098400-1689103800@njmasters.com
SUMMARY:TRACK
DESCRIPTION:Warm up 15 mins\nStretches and strides at 6:15 followed by 4 x 100m strides\n4 x 600m @ 5k pace with a short 200m recovery jog walk in between.\nTake 5 min recovery jog\n4 x 400m 3-5 seconds faster than 5k pace (or roughly 3k pace. 60- 90 second recovery  between each \nCool down and rehydrate
URL:https://njmasters.com/event/track-13/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230627T180000
DTEND;TZID=UTC:20230627T193000
DTSTAMP:20260614T101946
CREATED:20230501T000150Z
LAST-MODIFIED:20230625T160535Z
UID:10000898-1687888800-1687894200@njmasters.com
SUMMARY:TRACK
DESCRIPTION:Let’s shift gears a bit and work on some tempo. 15 min warm up jog\nStretches and drills\n4 x 100m strides \n4-5 x 5 mins at half marathon pace with 60 seconds rest in between intervals. \nCool down jog 10 mins.
URL:https://njmasters.com/event/track-12/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230620T180000
DTEND;TZID=UTC:20230620T193000
DTSTAMP:20260614T101946
CREATED:20230501T000113Z
LAST-MODIFIED:20230618T193801Z
UID:10000897-1687284000-1687289400@njmasters.com
SUMMARY:TRACK
DESCRIPTION:Warmup 1 mile. Track drills. 4x100m strides.\n4-7×600 (at 10 seconds faster than 5k mile pace) with 200 jog recovery between intervals.\nFor example\, if you currently run a  9:00 pace\, run the 600’s at 8:50 pace ( 2:12 per lap).\nWarm down 3-4 laps.
URL:https://njmasters.com/event/track-11/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230613T180000
DTEND;TZID=UTC:20230613T193000
DTSTAMP:20260614T101946
CREATED:20230430T235910Z
LAST-MODIFIED:20230612T171438Z
UID:10000896-1686679200-1686684600@njmasters.com
SUMMARY:TRACK
DESCRIPTION:Everyone warms up a mile. Then track drills\, followed by 2×50 strides and 2×100. 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. \nSent from my iPad
URL:https://njmasters.com/event/track-10/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230606T180000
DTEND;TZID=UTC:20230606T193000
DTSTAMP:20260614T101946
CREATED:20230430T235821Z
LAST-MODIFIED:20230604T070317Z
UID:10000895-1686074400-1686079800@njmasters.com
SUMMARY:TRACK
DESCRIPTION:1.5 mile warm up\nStretches and drills on the track at 6:15\n4 x 100m strides\nAll at 5k pace:\n400m\n800m\n1200m\nAll at 3k pace:\n1200m\n800m\n400m \n3 min jog/walking recovery between all intervals.
URL:https://njmasters.com/event/track-9/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230530T180000
DTEND;TZID=UTC:20230530T193000
DTSTAMP:20260614T101946
CREATED:20230430T235731Z
LAST-MODIFIED:20230528T173219Z
UID:10000894-1685469600-1685475000@njmasters.com
SUMMARY:Track
DESCRIPTION:Everyone warms up Mile\, drills and 4x100m.\nAt 5k pace do 10-15x 1:00 tempo. Then jog 1:00 on whistle.\nAfter half the amount they’re shooting for\, switch directions.\nRecovery jog.
URL:https://njmasters.com/event/track-8/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230523T180000
DTEND;TZID=UTC:20230523T193000
DTSTAMP:20260614T101946
CREATED:20230430T235633Z
LAST-MODIFIED:20230523T180329Z
UID:10000893-1684864800-1684870200@njmasters.com
SUMMARY:TRACK
DESCRIPTION:3 sets of 3x 400m.\nRecovery is 60 seconds after each 400 and 1 lap after each set.\nThe set should be done:\n1st) 2-3 seconds slower than 5k pace\n2nd) at goal 5k pace\n3rd) 2-3 seconds faster than 5k pace \nCool down 1 mile
URL:https://njmasters.com/event/track-7/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230516T180000
DTEND;TZID=UTC:20230516T193000
DTSTAMP:20260614T101946
CREATED:20230430T235539Z
LAST-MODIFIED:20230512T165930Z
UID:10000892-1684260000-1684265400@njmasters.com
SUMMARY:Track
DESCRIPTION:1.5 mile warm up. Stretches and drills followed by 4 x 100m strides \n8-10 x 400m at 5k pace \nRecovery jog/walk equal time it took for the 400m.  \nExample: 18:35 5K = 6:00/mile or 90 seconds/400m.\nRun 400m in 90 seconds\, jog 90 seconds and repeat.
URL:https://njmasters.com/event/track-4/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20230509T180000
DTEND;TZID=UTC:20230509T193000
DTSTAMP:20260614T101946
CREATED:20230430T235439Z
LAST-MODIFIED:20230507T152451Z
UID:10000891-1683655200-1683660600@njmasters.com
SUMMARY:Track
DESCRIPTION:Warmup mile\, track drills\, 4×100 strides.\n1x600m @5K pace with 200 jog\n2x300m @5K pace with 100 jog\n3x250m @5K pace with 150 jog\n3:00 rest.\nRepeat or cool down .
URL:https://njmasters.com/event/track-3/
LOCATION:Ben Franklin Middle School\, 335 N Van Dien Ave\, Ridgewood\, NJ\, 07450\, United States
CATEGORIES:Workouts
END:VEVENT
END:VCALENDAR