Dunkerhook Park

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.

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 […]