February '17 speed lineup

Announcements, updates and discussion of weekly group runs and speed workouts.

February '17 speed lineup

Postby Brett on Mon Feb 06, 2017 3:47 pm

We're preparing for the first NYRR club points event of the season with another super month of Wednesday night sessions for your calendar!

There's nothing better than these workouts to shake off the lethargy of February's early darkness and ever-present cold by running with your friends in different parts of the park (and sometimes outside of it).

Whether or not you are entered in the Washington Heights 5k (a.k.a. Coogan's), these workouts will sharpen your form and get you running at a faster pace overall — while enjoying the company and encouragement of fellow Dogs.

Unless otherwise indicated, we meet at 730p at the S.E. Reservoir/Bridle Path Bridge.

1 Feb (threshold, Jay): 4 x mile repeats at 10k pace along lower loop with 90 seconds easy recovery for each. Warm up to entrance of Summer Stage just south of East Drive and W72, if late meet us there at ~740p. Distance: ~4.5 miles with recoveries, ~5.25 miles with warmup.

8 Feb (track, Shin): Ladder repeats, 2x400, 2x600, 2x800, 2x1000 at 5-10k pace with two-minute recovery after each pickup. Distance: ~4.25 miles with recoveries.

15 Feb (wildcard!, Peter): 1000m rolling hill pickups at 5k pace with 90-second recovery after each pickup. Beginners 4x, intermediate 5x, advanced 6x. Warmup to West Drive and W84th, if late meet us there at ~7:40 p.m. Distance: ~3-4.25 miles with recoveries, ~4.5-5.75 miles with warmup (depending on quantities).

22 Feb (hills, Christy subbing for Dara): Cat Hill repeats at 10k pace with recoveries back down the hill. Beginners 6x, intermediate 7x, advanced 8x. Warmup to Boat House, if late meet us there at ~7:40 p.m. Distance: 3-4.25 miles with recoveries, ~3.75-5 miles with warmup (depending on quantities).

1 Mar (week of Washington Heights 5k! threshold, Brett): Timed Fartleks: 3-minute pickups at 5K pace with 60-second jogging recovery. Beginner 4x, intermediate 5x, advanced 6x. Warm up to top of Cat Hill, if late meet there at ~740p. Fartleks run between Cat Hill and 102 Cross Road. Distance: ~2.5-4 miles with recoveries, depending on pace and quantity, ~3-4.5 miles with warmup.

8 Mar (track, Jay): Great Lawn 400 repeats (a sure sign of spring!) at 5k pace with 400 easy recovery. Beginner 4x, intermediate 5x, advanced 6x. Warmup to upper east side of Great Lawn, if late meet us there at ~735p. Distance: ~2.4-3.6 miles with recoveries, ~2.6-3.8 miles with warmup (depending on quantity).

Thanks to all of our speed leaders (including substitute Brian). As always, feedback on individual workouts or things you would like to see in the coming months are encouraged, please feel free to email/PM any of the workout leaders.

See you on Wednesdays!
Brett
Brett
Hot Doggie
 
Posts: 88
Joined: Tue Oct 26, 2010 6:35 pm

Return to Club Runs

Who is online

Users browsing this forum: No registered users and 1 guest

cron