Prospect Park Thursday Speed Workout

We are hosting weekly "track" workouts at Prospect Park every Thursday evening. The workouts will be identical to the East River Park Track workout of the week, which will be posted at least 24 hours beforehand.

Although there is no track at Prospect Park, we'll find the flattest part of the park to do the scheduled workout.

All paces are welcome. Please comment in Talk about this Meetup if you have any questions!

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  • Matthew

    Recommended workout for September 5: 20-minute warmup, including jogging, form drills and strides. Then...

    MILE SPECIALISTS (with a solid base): 6-8 repeats of 200m at significantly faster (2-3 seconds per 200m) than one-mile race pace. Walk-jog 200m after each repeat.

    EVERYONE ELSE (including marathoners, mid-distance specialists, and anyone new to speedwork): 4-6 miles alternating between half a mile easy (45 seconds per mile slower than marathon pace) and half a mile moderate (just slower than marathon pace).

    Everyone should finish with 15 minutes of jogging/stretching/core strength work.

    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.

    September 2, 2013

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