Warmup mile. Track drills and 4x100m strides. Do 2x300m at 5k pace with 100 jog. Then do 1x1000m at 10k pace with 200 jog. Three minute recovery. Do total of 2-4 sets. Warm down 2-3,laps
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Started September 12, 2023
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TRACK
Started September 5, 2023
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15 min warm up jog 4 x 100m strides 6-10x 400m @ 5k-3k pace Take equal interval time as recovery Cool down 8-10 mins
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Started August 29, 2023
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NOTE TIME CHANGE FOR 8/29- THIS WORKOUT WILL START AT 5:00PM ! Warmup mile. Track drills. 4×100 strides with 100 jog. At 5k pace for four laps, stride a 150 and jog 50. Two of these each lap. You can walk 50 for your recovery. After four...
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Started August 22, 2023
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Regular 15 min warm up 4 x 100m strides 3 x 1600m at Half marathon pace with 60 seconds recovery Option for newer runners: Do 2 x 1600m as above, then Break up last repeat into 4 x 400m at 10k pace with 60 second jog recovery. Cool down 8-10...
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Started August 15, 2023
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Warmup 1-2 miles. Track drills. 6x50m strides with equal jog. At 5k pace for 9:00 minutes stride the 100m straightaways and jog or walk the turns. Then 3:00 recovery. Do this again for 7:00 and take a two minute break. Then do for five minutes...
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Started August 8, 2023
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15 min warm up 4 x 100m strides 400 800 1200 800 400 (Optional 2x 200m with 60 second recovery) All at 5k pace with 3 min recovery between all.
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Started August 1, 2023
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Warmup mile. Track drills. 4x100m strides. At 5k pace run for 4:00 around track. Recovery is a 3:00 jog or walk. Do total of 3-5 times. Warm down 3 laps.
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Started July 25, 2023
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15 min warm up Drills and stretches followed by 4 x 100m strides 6-10 x 400m at 5k pace. Take 50-75% of interval time as walking /jogging recovery Example. 400m @ 8 min pace = 2:00 Walk/jog 60-90 seconds and repeat. Cool down 8-10 min jog
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Started July 18, 2023
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Warmup mile, drills, 4×100. The beginners that attend will do 3-5×300 with 100 walk. The other club members will do at 10 seconds faster than their 5k mile pace 3-5×1200 with 400 jog. Warm down three laps
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Started July 11, 2023
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Warm up 15 mins Stretches and strides at 6:15 followed by 4 x 100m strides 4 x 600m @ 5k pace with a short 200m recovery jog walk in between. Take 5 min recovery jog 4 x 400m 3-5 seconds faster than 5k pace (or roughly 3k pace. 60- 90 second...
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Started October 1, 2023
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GROUP RUN
Started September 30, 2023
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