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WITH COACH JOEL: Warmup mile. Drills. 3x100 strides. For the 13.1-26.2 runners coming up 4-7x800 at marathon goal time. 4hrs 30 would be 4:30. 400 jog recovery. For half take goal time and double it. 2 hours would be 4:00. 5k-10k 10-15x 1:00 with 1:00 jog or walk recovery. Warmdown two laps |
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Tuesday's Track Workout Meet Regular Program is on Winter Break BUT...each Week we will post a program from our coaches Joel and Paul, that you can follow on your own, weather permitting. This Week's Kickoff Workout for Winter is from Coach Joel: This workout can be done on a track or roads. Warmup one mile. […] |
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15 min warm up jog 100m strides 5 x 600m 5k pacefirst 2-4 and 3k pace for last 2-3. Take only a short 200m recovery jog in between each. Not a long workout but good to keep the speed up. Cool down 1 mile |
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