With Coach Joel: Warmup 1 mile. Track drills. 3×100 strides. If you raced this past weekend do at 5k pace. 2x300m with 100 recovery, then do 1x500m with 300 recovery. Repeat this 2-4 times. For non-racers do at next race pace goal 1-3x 2000m...
Read more Coach Paul Warm up 15-20 mins 4 x 100m strides 1 x 1600m at 5k pace. Take 400m recovery jog/walk 4-8 x 400m @ 5k-3k pace take equal amount of time recovery jog as your interval time. Cool down 1 mile
Read moreGlen Rock Duck Pond Lot #2 Our “social run” event! Get Ready for a Spooktacular Bash 🎃! Join NJM for a 3-mile journey down the pathway. Don’t miss out on the 👻 frightening fun! Please bring a small treat to share with those who dare to...
Read more
https://runsignup.com/Race/NJ/Bloomfield/BooooMfield5k Here’s a code for 2 free entries ( first come, first servied): NORJMFR BOOMON15 discount code for members.
Read more With Coach Joel: Warmup 1 mile. Track drills. 3×100 strides. If you raced this past weekend do at 5k pace. 2x300m with 100 recovery, then do 1x500m with 300 recovery. Repeat this 2-4 times. For non-racers do at next race pace goal 1-3x 2000m...
Read more With Coach Joel: Warmup 1 mile. Drills. 200m strides with either 200 jog or 100 jog 100 walk. Do this for 7 minutes. Three minute break. Then everyone will do a mile time trial. After few minutes break do 4×200 with whatever rest you need...
Read more With Coach Paul: Warm up 15 mins Drills and stretches 4 x 100m strides 400m 800m 1200m 800m 400m First half should be at roughly 5 mile pace. Second half at 5k pace 400m jog between all intervals Cool down 1 mile
Read more With Coach Paul: 15-20 min warm up Stretches and drills 4 x 100 m strides 6-8 x 400m @ 5k pace with a short jog of 50% of the interval time. Cool down 1 mile
Read more With Coach Paul: 15 min warm up. 5-7 x 600m at 5k pace. Take 200m jog/walk as recovery. Cool down 10 mins.
Read more