Dunkerhook Park

With Coach Joel: Updates will appear here weekly 15-20 min warm up 4 x 100m 5 x 5 mins @ half marathon pace. Take 60 seconds recovery in between each. Optional add on: After last 5 min segment take 4-5 min recovery jog then 5 x 60 seconds @ 10k pace with 60 seconds recovery […]

With Coach Paul: pending Workout will appear here  weekly.

With Coach Paul: Thursday Tempo: Updates will appear here weekly

With Coach Joel: Warmup mile. Track drills. 6 x50m strides. At 5k pace run for 1:00 then 1:00 jog or walk, then 1:00 jog or walk 55 seconds. Continue doing minute deceasing rest by five seconds down to 20 second rest. That’s 15:00 minutes total activity. If you want you can come back up to […]

With Coach Joel: Everyone warmup mile. Drills and 4x50m strides. At 5k pace do a measured loop around parking lots. What ever time you run, take a 1/3 rest before next interval. Do 3-7 times. Warmdown 3/4 miles Workout will appear here  weekly.