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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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  • Matthew

    Recommended workout for June 17: EVERYONE BEGINS with a 1-1.5 mile warmup. Then do uphill sprints at full speed, walking back down to recover after each:
    3 x 50m uphill sprints
    1 x 75m uphill sprint
    1 x 100m uphill sprint
    OPTIONALLY, add a second 100m uphill sprint

    THEN...

    WELL-TRAINED RUNNERS (with a solid base of speedwork): Five-mile progression run: 2 miles at 30sec/mile slower than marathon pace, 2 miles at marathon pace, then 1 mile at half marathon pace -- with no rest between pace changes.

    RUNNERS WHO ARE BUILDING A BASE (not much recent speedwork): 3 miles at marathon pace.

    Everyone should finish with a 1-1.5 mile cooldown.


    Reminder: All race paces (other than marathon) should be done at the speed you could do the race THIS WEEK, not your goal or PR pace.

    June 17, 2014

  • Tameek H.

    Shaking the cobwebs off since the Bk Half. 8:15 8:30 pace

    June 17, 2014

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