Dunkerhook Park

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.

With Coach Joel: Warmup mile. Drills. 4x50m strides. At 5k pace run for 5:00. Jog or walk 2:30. Next run 4:00. Jog or walk 2:00. Next 3:00. Jog or walk 1:30. Next 2:00. Jog or walk 1:00. Next 1:00. Jog or walk 1:00. That’s 23:00 minutes. Warmdown 7:00 Updates will appear here weekly  

With Coach Paul: Cancelled due to heat Workout will appear here  weekly.

With Coach Joel: Everyone warmup mile.  4x50m strides. At 5k pace run for 2:30 then jog or walk 2:30. Then 2:30 again with 2:00 recovery, 2:30 again with 1:30 recovery, 2:30 again with 1:00 recovery and finally 2:30 finish. You choose how many sets you want to do. Updates will appear here weekly

With Coach Paul: 15 min warm up Stretches and drills 4x 100m strides 4-5x 5 mins @ 5-10 seconds faster than half marathon pace. 60 second recovery in between each interval Cool down 1 mile Workout will appear here  weekly.

With Coach Joel:   As usual warmup, drills and strides. We will be doing at 5k pace 4-8 times 3:00 with 1;30 jog or walk. 7:30 cool down Updates will appear here weekly

With Coach Paul:   Workout will appear here  weekly. 15 min Warm up jog Stretches and drills 4 x 100m strides 3 x 6 mins @ half marathon pace. Take 2 min jog/walk recovery in between each Cool down 1 mile

With Coach Joel: Warmup mile. Track drills. 4x50m strides. At 5k pace run 2:00 and walk 2:00. Then 1:45 with 1:45 recovery. Next 1:30 with 1:30 recovery. 1:15 run and 1:15 recovery. 1:00 and 1:00. Finish with 45. 45 recovery. Total tempo time is 8:15. The more accomplished runner can take a three minute break. […]

With Coach Paul: 1.5 mile warm up jog. Stretches drills and 4 x 100m strides DMR: All at 13.1-10 mile pace : 1200m, 400m, 800m, 1600m.  Take 1 lap jog (400m) after each interval Cool down 1 mile Workout will appear here  weekly.