Dunkerhook Park

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.

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