Dunkerhook Park

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With Coach PK: Updates will appear here weekly 15 min warm up jog 4x 100m strides 4x 4:00 @ half marathon pace With 60 seconds recovery walk/jog in between each Cool down 1 mile

With Coach Joel: Workout will appear here  weekly. Warmup mile. Track drills. 4x50m strides. At 5k pace on the path do from post to post 1/10 mile then jog or walk for 1/10. Go out for one mile and comeback. If you want continue the other way for mile or less. Warm down seven minutes

With Coach PK: Updates will appear here weekly 15 min warm up 4 x 100m strides 2 miles at half marathon pace. Recovery jog of 3 mins. 4 x 2 mins at 10k pace with 2 min recovery between each 1 mile cool down

With Coach Joel: Workout will appear here  weekly. warmup mile. 4x50m strides. At 5k pace do a ladder of 5:00 tempo with 2:30 jog or walk. Then 4:00 with 2:00 break, 3:00 with 1:30, 2:00 with 1:00 and 1:00. For those more experienced take a 5:00 recovery and go up starting with 2:00. Warm down […]

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.