From Coach Paul: Warm up 15-20 min jog Stretch and drills 4x 100m strides On roads, as many tracks are still iced over: 6-8 x 2 mins at 5k pace with 60 second recovery jog. Then add on 4x 60 seconds at 3k pace with 45-60 second jog recovery. Cool...
Read more From Coach Joel: With the snow, tracks will be covered. Tempo workout on the roads, warmup 1-1/2 miles. Then 2×45 second pickups with 1:15 jog at 5k pace, do 5-12×1:30 with 1:30 jog. Warmdown 7 minutes. Happy new year.
Read more From Coach Paul: 20 min warm up 4 x 100m 8-12x 300m at 5k pace with short 100m recovery jog. Cool down 1 mile
Read more From coach Joel: There’s a slight possibility that tracks could be covered on snow from Sunday. Here’s workout for road or track if available. Warmup one Mile. For the track all at 5k pace. 3×100 strides with 100 jog. Then 1200m with 200 jog...
Read more Warm up 20 mins. Stretches and 4x 100m 3-4 x 1600m @ half marathon pace. Take 2-3 mins recovery jog in between each. Cool down 1 mile
Read more Virtual Workout at location of your choice from Coach Joel: Warmup mile. Workout done at 5k pace if track or roads. For the track 3×100 stride with 100 jog. Do 800 with 400 jog. Do 600 with 200 jog. 500 with 300 jog. 400 with 400 jog. Finish...
Read more HAPPY THANKSGIVING EVERYONE From Coach Paul, this week we have a workout focused on racing this Thanksgiving: 4 x 100m strides 10 x 200m at mile pace with a slow 200m jog recovery. Cool down 1 mile
Read more Warmup mile. If track do 3x100m. Then at 5k pace do 2-3 x mile with 5;00 rest or jog. Warmdown 1/2 mile. If on roads do 3×45 seconds with 1:15jog. Then 2-3x mile with 5:00 rest or jog at 5k pace. Warmdown 1/2 mile.
Read more 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
Read moreFebruary 1, 2026
Read moreJoin us for the first team race of the year! January 1, 2026 11:00am ( plenty of time to have recovered from the night before) This is a participation race! Every member who registers ( run or walk) counts for the team. The team with the greatest...
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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...
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