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...
Read more With Coach Paul: Warm up 20 mins 4 x 100m strides Changing it up a bit with a nod towards the marathoners, especially Marine Corps coming up: 2 miles at marathon pace. Done either as one continuous run or with a 400m recovery lap in between the...
Read more With Coach Joel: Mile warmup. 6x50m strides. At 5k pace run 600m with 200 recovery. Then 500m with 300 recovery. 400m with 400 recovery. 300 with 100 recovery. 200 with 200 recovery finish with 100 with 100 recovery. That’s 2-1/8 miles if you jog...
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