Tuesday Track/Hill (Interval workouts)

Please read the following before RSVPing 
1) I am not a coach my workouts posted are only a suggestion feel free to do whatever you desire. (Be that walking around the track or running the surrounding neighborhood) 
2) NO ALCOHOL on school properties (this should not need to be stated but I feel the need to say it). 
3) track etiquette please be aware of other runners lane 1 is generally reserved for interval work so please do not walk/jog in the lower lanes. 
4) Warming up is essential in staying injury free. 800 meters to 1 mile warmup will usually suffice but if you're sore in a particular area some static stretching may help. Dynamic stretching helps as well (particularly in warmer weather). NOTE: We will warm up together prior to starting the workout. 
5) We have been successfully doing track workouts for 3 years now please contact me (John Gamrat) if you have any questions or concerns.

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  • Renee N.

    I'll be there at 5 as well.

    August 12

  • John G.

    I'm starting at 5. I need to catch up on some paperwork tonight.

    August 12

  • Andy W.

    What time is this starting today? I can do 5ish.

    August 12

  • A former member
    A former member

    Renee does meeting up at 530 work for ya? If I can make it earlier I can let you know?

    August 12

    • Renee N.

      Sounds good!

      August 12

    • A former member
      A former member

      Sorry to bail Renee but I'm not feeling well. I will be there next week though!

      August 12

  • A former member
    A former member

    I'll be back next week. Plyos are over then. See you soon.

    August 12

  • John G.

    4 - 6 1000 meter cruise intervals with 200 meter floating rest. Quick definition of cruise intervals is seen below: Cruise Intervals last three to eight minutes and the pace is between 0:25:00 and 0:45:00 minute race pace.

    August 11

    • Andy W.

      3 to 8 min/km? what does the 25 min and 45 min mean?

      August 12

    • John G.

      A typical cruise interval shpuld be between a 25:00 - 45:00 minute race pace. So it should be harder than a tempo but easier than a speed interval (which is typically faster than 5k pace). The pace should feel easy at the beginning of the workout but hard at the end.

      August 12

  • A former member
    A former member

    Coach says hills this Tuesday. See you all next week.

    August 9

4 went

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Rafaël

We just grab a coffee and speak French. Some people have been coming every week for months... it creates a kind of warmth to the group.

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