Looks to be really nice weather tomorrow. Keeping it simple this week with repeat 400's AND...We will have a pizza party at Tre Fratelli in Newtown's Summit Square Center. BCRR President JKM will … [Read more...] about Ole Reliable 400 repeats
Mile Cut Down
Tuesday Track: Warm Up: • 10 minute jog warm up, dynamic stretching and strides Workout: 1600 @ the pace you could run for an hour 3min rest 1200 @ 15 seconds per mile faster than 1600 pace 3min … [Read more...] about Mile Cut Down
6-4-2
Tuesday Track: Warm Up: • 10 minute jog warm up, dynamic stretching and strides Workout: 3 x [600(400), 400(400), 200(200)] @ 5k pace Cool Down: • 10 min jog When & Where When: … [Read more...] about 6-4-2
Tuesday Night Track – 8/27/19
Tuesday Track: Warm Up: • 10 minute jog warm up, dynamic stretching and strides Workout: 3x [1200(400), 200(200)] 1200 @ 5k pace 200 fast Cool Down: • 10 min jog When & … [Read more...] about Tuesday Night Track – 8/27/19
What goes up must come down!
Tuesday Track: Tomorrow we will hit the track for a ladder. Warm Up: • 10 minute jog warm up, dynamic stretching and strides Workout: 200(200), 400(200), 600(200), 800(400),600(200), … [Read more...] about What goes up must come down!
Rolling 6’s
6x6 @ 6 Warm Up: • 10 minute jog warm up, dynamic stretching and strides Workout: 6x600 (200) @ 5k pace Cool Down: • 10 min jog When & Where When: Tuesday's at 5:45pm start … [Read more...] about Rolling 6’s
Keep it Simple
With all this heat lets keep it simple and with short bouts!! Warm Up: • 10 minute jog warm up, dynamic stretching and strides Workout: 8-10 x 400 (200) @ 5k pace Cool Down: • 10 min … [Read more...] about Keep it Simple