Join for a **45-minute** interval run at the Astoria Park Track. We will be running 5 repeats at a fast pace of the 400 meter track (5x400), alternating with an easy pace.

This run is designed to **build speed** and will be structured as follows:

1. Warm Up: 2 laps
2. Fast Pace: 1 lap at selected fast pace
3. Easy Pace: 1 lap at selected comfortable pace
4. Repeat 2-3 for 5 total times.
5. Cool Down: 1 lap

**Runners choose their own:**

* Fast Pace: a suggestion is your best 3mi \| 5k race pace\. The host will use 8:00 min/mi as their fast pace\.
* Easy Pace: jogging, brisk walking, or walking; a suggestion is a pace that allows you to carry on a conversation.

**In total we will complete 13 laps \| 3\.25 mi**
Each lap is 400 meters \| 1/4 mi

***

As always--
All running speeds are welcome !! Leave no runner behind !

Runners are invited to adjust the paces and/or distances and/or timings as needed so that the run suits them.

\*\*Meet at the benches in front of the Astoria Park Track.

**[IMPORTANT] Please review the guidelines below:**

* We ask that all runners RSVP. If you RSVP and cannot attend, please update your attendance for the event.
* Dress according to the weather and stay hydrated. Restrooms and water fountains are available near the track.

Emma Mayor

Astoria Runners

Sports & Fitness

Running

Queens

Astoria

Long Island City

Healthy Living

Exercise

Outdoor Fitness

Every week on Monday until December 29, 2025

Andrew

John Fallot

Dena Ayzikovich

James Shields

caterina

Ryan

Olive healy

MONDAY 7:30AM INTERVAL Run

Astoria Park Track

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Astoria Runners

MONDAY 7:30AM INTERVAL Run

Astoria Runners

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