With Coach Paul: 15 -20 min warm up Stretches drills and 4 x 100m strides 3-4 sets of: 600/400/200 all at 5k pace with 200m jog recovery Take 1 lap jog in between each set Cool down 1 mile

With Coach Joel: Warmup mile. Stretching. 4×100 strides. Workout will be done at 5k pace. Run for 3:00. Jog or walk for 1:30. Do this 6- 10 times.   I’ll be blowing a whistle to let runners know when to run and when to recover. Warmdown...

With Coach Joel:   Warmup mile. Track drills. 4×100 strides. At 5k pace do 3-6×700 with 100 jog or walk. Warmdown 3-4 laps    

DUE TO A FILMING AT BEN FRANKLIN THROUGH AUG 12th, PLEASE PARK ON GLEN AVE OR LOCAL STREETS. THERE WILL BE NO PARKING ON THE SCHOOL GROUNDS. With Coach Paul: 15-20 min warm up 4 x 100m strides 6-10x 400m as follows: Start the first 200m at 10k...