Prospect Park Training Run

We will be doing a Prospect Park training run meeting at the Grand Army Plaza Entrance to the Park (right outside the Park) at 7:00 PM. The planned run will be posted at last 24 hours before the start of the training run. Please post your planned pace for the run so we can make sure everyone will have a companion to run with!

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  • Emily R.

    On my way! Meet you at the big hill if I am too late?

    July 9, 2013

  • Emily K.

    Same spot for the 100s as before? Ill meet u guys where we started the hills by 715?

    July 9, 2013

  • Louis

    Might dig in early..

    July 9, 2013

  • Matthew

    Will be at the track meet.

    July 6, 2013

  • Matthew

    Recommended workout for July 9: 1 mile warmup, then...

    Uphill sprints for good form and neuromuscular coordination:
    1. 2 x 100m uphill
    2. 2 more x 100m uphill (skip if new to uphill sprinting)

    MARATHONERS (with a solid base): 3 repeats of 1.5M at tempo pace, which is between 15K and half marathon pace. Steady half mile jog recovery between repeats.

    NON-MARATHONERS (with a solid base): 4-6M Lacatate Alternation Run, which is continuous run that alternates speeds every half mile (with no breaks). Vary pace between half marathon pace for 0.5M and 20-30 secs/mile slower for the next 0.5M.

    IF NEW TO SPEEDWORK: 2 repeats of 1.5 miles at just slower than half marathon pace, with a half mile jog recovery after each.

    Everyone should finish with 1 mile of easy jogging to cool down.

    PACES:
    * Marathon pace = your goal pace or estimated pace if you were well-trained.
    * All other paces = your estimated pace if you ran the race this weekend, unless goal pace is specifically noted.

    1 · June 28, 2013

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