Dunkerhook Park

With Coach Joel: Everyone warmup   5k pace do 8-15x1:00 with 1:00 jog or 1:00 walk. Warmdown seven minutes  

With Coach Paul:   1.5 mile warm up 4 x 100m strides 3 x 6 mins at half marathon pace. Take 3 min walk/ jog recovery between each Cool down 1 mile  

This week @ Dunkerhook loop in the park. Dunkerhook Area Parking Lot across from the maintenance shed. Warmup mile, drills, 4x20 second strides with 40 jog. At 10k pace run 4:00. Then jog or walk3:00. Do 2-4 times. Warmdown seven minutes The GPS directions should be set for: Dunkerhook Area Parking Lot, Paramus, NJ 07652 […]