Virtual run at a location of your choice

From Coach Joel: Finally clear tracks. Yippee!!! Warmup mile. 4x100 strides with a 100 jog. At 5k pace do 2-5x1000m With 200 jog or walk. Warmdown three laps

From Coach Paul: Warm up 15-20 min jog Stretch and drills 4x 100m strides On roads, as many tracks are still iced over: 6-8 x 2 mins at 5k pace with 60 second recovery jog. Then add on 4x 60 seconds at 3k pace with 45-60 second jog recovery. Cool down 1 mile/10 mins

From Coach Joel: With the snow, tracks will be covered. Tempo workout on the roads, warmup 1-1/2 miles. Then 2x45 second pickups with 1:15 jog at 5k pace, do 5-12x1:30 with 1:30 jog. Warmdown 7 minutes. Happy new year.

From Coach Paul: 20 min warm up 4 x 100m 8-12x 300m at 5k pace with short 100m recovery jog. Cool down 1 mile

Warm up 20 mins. Stretches and 4x 100m 3-4 x 1600m @ half marathon pace. Take 2-3 mins recovery jog in between each. Cool down 1 mile

HAPPY THANKSGIVING EVERYONE From Coach Paul, this week we have a workout focused on racing this Thanksgiving: 4 x 100m strides 10 x 200m at mile pace with a slow 200m jog recovery. Cool down 1 mile

Warmup mile. If track do 3x100m. Then at 5k pace do 2-3 x mile with 5;00 rest or jog. Warmdown 1/2 mile. If on roads do 3x45 seconds with 1:15jog. Then 2-3x mile with 5:00 rest or jog at 5k pace. Warmdown 1/2 mile.

15 min warm up jog 100m strides 5 x 600m 5k pacefirst 2-4 and 3k pace for last 2-3.  Take only a short 200m recovery jog in between each.  Not a long workout but good to keep the speed up.  Cool down 1 mile

Tuesday's Track Workout Meet Regular Program is on Winter Break BUT...each Week we will post a program from our coaches Joel and Paul, that you can follow on your own, weather permitting. This Week's Kickoff Workout for Winter is from Coach Joel: This workout can be done on a track or roads. Warmup one mile. […]