1.5 mile warm up Stretches and drills on the track at 6:15 4 x 100m strides All at 5k pace: 400m 800m 1200m All at 3k pace: 1200m 800m 400m 3 min jog/walking recovery between all intervals.
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Started June 6, 2023
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Track
Started May 30, 2023
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Everyone warms up Mile, drills and 4x100m. At 5k pace do 10-15x 1:00 tempo. Then jog 1:00 on whistle. After half the amount they’re shooting for, switch directions. Recovery jog.
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Started May 23, 2023
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3 sets of 3x 400m. Recovery is 60 seconds after each 400 and 1 lap after each set. The set should be done: 1st) 2-3 seconds slower than 5k pace 2nd) at goal 5k pace 3rd) 2-3 seconds faster than 5k pace Cool down 1 mile
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Started May 16, 2023
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1.5 mile warm up. Stretches and drills followed by 4 x 100m strides 8-10 x 400m at 5k pace Recovery jog/walk equal time it took for the 400m. Example: 18:35 5K = 6:00/mile or 90 seconds/400m. Run 400m in 90 seconds, jog 90 seconds and repeat.
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Started May 9, 2023
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Warmup mile, track drills, 4×100 strides. 1x600m @5K pace with 200 jog 2x300m @5K pace with 100 jog 3x250m @5K pace with 150 jog 3:00 rest. Repeat or cool down .
Read moreTrack Workout
Started May 2, 2023
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Warm up 1.5 miles Stretches and drills on the track 4 x 100m strides Change of pace workout. 6 laps(1.5 miles) at marathon pace 1 lap easy recovery 6 laps (1.5 miles) at HM pace Warm down 8-10 mins Note: Advanced runners can do 8 laps each set...
Read moreTRACK TUESDAY WITH COACH PK
Started April 18, 2023
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1.5 mile warm up Drills and stretches 4 x 100m strides At half marathon pace: 2 sets of: 4 min 3 min 2 min 1 min Take 1 min rest between each interval and 3 mins
Read moreWaldwick 5K
Started May 7, 2023
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WALK SONJ (Special Olympics NJ)
Started June 24, 2023
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1-3 mile WALK. Register for AREA 12 Bergen.
Read moreTrack Work Out
Started April 11, 2023
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Warm up 1-1/2 miles, track drills, 4×100 strides. At 20 seconds faster than mile pace at 5k do 6-12×200 jog 100 and walk 100. Take heart rate. Must be below 108 to start next one. Warm down 2-3 laps.
Read moreWorkout today at Ben Franklin Middle School
Started April 5, 2023
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3-6 x 800 meters with one lap recovery.
Read moreValerie Fund 5K, Verona
Started June 10, 2023
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