Virtual run at a location of your choice

From Coach Paul: 15-20 min warm up 4 x 100m strides 3-5x 1k on track or flat roads @ 10k pace and ending the last few intervals @ 5k pace. Take a 400m jog recovery in between each 10min cool down

From coach Joel: Two weeks till in person track workouts. Warmup mile. 3x100 strides with jog. At 5k race pace. Do 2x200 with 200 jog and then 1x1000 with 200 jog. Take 3:00 between each set. Repeat 1-3 more time. Warmdown mile

From Coach Paul: 15-20 min warm up 4 x 100m strides 4x 800m at 10k-5k pace with 400m jog recovery Cool down 1 mile

From Coach Joel: Tracks should be clear and weather in the 60s. Warmup mile. 3x100 strides with jog. At 5k pace do 6-12x400m with 200 jog or walk. Warmdown mile. Hope to see you all on 4/7

From Coach Paul: 20 min warm up jog 4 x 100m strides On flat roads: 2-3x 7 mins at 1/2 marathon - 10 mile pace. Take 3 min jog recovery between segments. Cool down 1 mile

From Coach Joel: My suggestion for the workout is to wait till Thursday or do on a treadmill. Do a one mile warmup. Then 4x 1/10 strides or 30 seconds with1:30 jog. Do a tempo of 15:00 minutes at 5k pace if possible or one minute faster them your training pace average. Then jog or […]

  From Coach Paul: 15-20 min warm up jog Stretches and drills 4x 100m strides On flat roads: 5-8 x 2:00 @8k-5k pace Short 60-90 second recovery jog in between each. Cool down 1 mile

From Coach Joel:   Another rough week ahead for workouts. Either road or treadmill. Maybe tracks will be clear by mid March. Warmup mile. Do 4 x 30 seconds with 1:30 jog. At 5k pace do 2x 1/4 with 1/4 jog. Then do 1/2 Mile with 1/4 jog. If more advanced repeat that set. Warmdown […]

From Coach Paul: 15 -20 min warm up jog Stretches and drills 4 x 100m strides On flat roads: 5 x 5 mins at half marathon pace with 60-90 seconds jog/walk recovery Optional to add on: 5 x 60 seconds at 10k pace with 60 second recovery. Cool down 1 mile

From Coach Joel:   A storm is approaching so everyone on the roads if possible warmup 1-1-1/2 miles. At 5k pace do 6x30 seconds with 1:30 jog. Then do 6x45 seconds with 1:15 jog. If you’re able repeat the 6x30 seconds. Warm down Mile. Be safe out there