This Meetup is cancelled

East River Park Track Workout

  • East River Park Track

    E 6 ST & FDR DR, 10009, NY (map)

    40.721565 -73.974739

  • This meetup is CANCELLED due to forecasted conditions that make it unsafe to run.

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  • Scott B.

    CANCELLATION NOTICE: Because of bad weather that is likely to make it impossible to run safely on Thursday, we are cancelling our workouts. Stay safe!

    February 12, 2014

  • Scott B.

    Recommended workout for February 13: 20-minute warmup, including jogging, form drills and strides. Then...

    HALF MARATHONERS and 5K/10K ATHLETES (with a solid base of speedwork): 3-4 supersets of 400(5K[masked]K) which is 400m at 5K pace immediately followed by 1200m at 10K pace. There are no breaks between pace changes, but you can jog 800m to recover after each superset.

    5K runners should add 2-4x200m @ mile pace with 200m jogging recovery after recovering from the last superset.

    SPRING MARATHONERS: After the warmup, run 6-7 miles with the middle 4 at marathon pace. Follow the workout with 5x100m strides.

    RUNNERS BUILDING A BASE (new to speedwork, or returning after time off): 3-4 x 1200m at 10K to 15K pace, with 800m jog recovery after each.

    Finish with 15 minutes of cooldown.

    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.

    February 9, 2014

Cancelled

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