With Coach Paul: This week: 15 min warm up. 4 x 400m at 5k pace. Take 75% of interval time as jogging recovery 8 x 200m at 3k pace. 200m jogging recovery after each. Cool down 10 mins OR: (Optional to add on only for advanced runners) 1 or 2 x...
Read moreCoach Joel: Warmup mile. Track drills. 2×100 strides. Everyone will get timed for a mile. After a decent break, will finish with 4-7×200 with 200jog. Warm down 2-3 laps
Read moreWith Coach Paul: Warm up 15-20 mins Stretches drills and 4 x 100m strides 3 x 1000m at 5k pace with 3 min jog 4 x 400m at 5k-3k pace with 60 second jog Cool down 10 mins
Read moreWith Coach Joel: Warmup mile. Track drills. 2×100 strides. Everyone will get timed for a mile. After a decent break, will finish with 4-7×200 with 200jog. Warm down 2-3 laps. (Reminder for Summer Party Wed 21st)
Read moreWith Coach Paul: 15 min warm up Stretches and drills 4 x 100m 3-4 x 800m @ 5k pace with 400m recovery Then 4x 200m @ 3k-1 mile pace with 60 seconds recovery. Cool down 10 mins.
Read moreWith Coach Joel: Warmup mile. Track drills. 3x100m strides. At 5k pace do 3x300m with 100 jog or walk. Then take three minute break. Then do 3×300 again, but try to do set 3 seconds faster. Example if first set was 8:00 pace which is 30...
Read moreUSATF certified course that starts and finishes at the Montclair Brewery. There will be races for runners of all ages and ability levels (and even a race for our four-legged friends.
Read moreWith Coach Paul: 15 min warm up, stretches and strides 4 x 100m strides All at @ 5k pace 600m, with 2 min jog recovery 400m with 3 min jog recovery Repeat for total of 3-4 sets Cool down 10 mins.
Read moreWith Coach Joel: Warmup mile. Track drills. 3x100m strides. At 10 seconds faster than 5k pace. Do 2-4x1000m with 200 jog or walk. Warm down three laps
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