Members & Guests:
Following are track (and some alternate site) workouts for the remainder of the year. Unfortunately, we lose access to the track on a few Wednesday nights in September and Octboer. As a result, SOME WEEKS WE WILL DO THE WORKOUT ON TUESDAY so that we do not lose the momentum of being on the track. Stay tuned (here and on the WhatsApp message group) for updates and changes.
August 30: 6-8 x 800M, 5K pace, 400M jog recovery.
TUESDAY September 5: Coach Ed absent. 10-12 x 500M, 300M jog recovery. 5K pace on the 500s.
TUESDAY September 12: 3-4 x 2000M, 10K pace, 400M jog recovery.
WEDNESDAY September 20: 3-6 x 1-Mile, 10K pace, 400M jog recovery.
WEDNESDAY September 27: 12-20+ x 400M, 10K pace, 100M jog recovery. Chicago final hard prep.
TUESDAY October 3: 6-10 x 800M, 5K pace, 400M jog recovery (Those doing 10 might want to start early).
WEDNESDAY October 11: No track, no Tuesday option. 1000M repeats "around the block." Pace TBD.
TUESDAY/WEDNESDAY Octover 17/18: Date TBD, based on HS field hockey tournament schedule. 2 x 20:00 at Tempo pace, 2:30 recovery. 2 x 400M @ 5K pace, 200M recovery to finish. Marine Corps final hard prep.
WEDNESDAY October 25: Mile repeats, 10K pace, 400M recovery. Number TBD basded on race preparation. NYC final hard prep.
WEDNESDAY NOVEMBER 1: 1000M repeats, 5K-10K pace. Number and pace determined by race preparation or recovery mode. 400M recovery.
November 8: 10-12 x 400M, 10K-10M pace, 100M jog recovery. Philadelphia Marathoners: Let me know, I'll give you a sterner final hard workout.
November 15: 6 x 800M, 10K pace, 400M jog recovery.
November 22: NO WORKOUT - THANKSGIVING. HAPPY TURKEY TROT!
November 29: 3-4 x 1-Mile, 10k pace, 400M recovery.
December 6: 1 x 20:00 @ Tempo Pace. Finish with 2-4 x 400M, 5K pace, 200M recovery.
December 13: Christmas/Holiday Relays. 2-person teams, alternating 20 laps total. Costumes welcome! Prizes!
December 20: 4 x 1000M, 5K pace, 400M recovery.
December 27: Holiday Grab Bag: Whoever shows up decides the workout! If on your own, choose from anything in our rotation. Happy New Year!
