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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  • Andrew

    Sorry guys, have to skip tonight. Will be back soon though. Run strong, hammers, etc.

    July 2, 2013

  • Emily K.

    I'll meet you guys at the base of the hill by 7:15. dont start hills without me pls!

    July 2, 2013

  • Matthew

    Recommended workout for July 2: 1 mile warmup, then...

    Uphill sprints, which reinforce good running form and develop neuromuscular coordination:
    1. 2 x 100m uphill
    2. 2 x 100m uphill (skip these if new to uphill sprinting)

    MOST RUNNERS (including marathoners and non-marathoners with a solid base): We will pick a five-mile loop with two long hills in it. Do these five miles at estimated or goal marathon pace, but on the long uphills, surge to 15K pace.

    IF RELATIVELY NEW TO SPEEDWORK: 5 miles at just slower than estimated or goal marathon pace.

    TRACK MEET SPECIALIST WORKOUT: 800m @ goal 1-mile race pace w/1:00 recovery. 2x400m@ 1-mile race pace w/30 seconds recovery.

    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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