April 23, 2018 at 11:15 am #1236Brett AveryModerator
Grab your MetroCard and some red gear for #RDRW Res Dogs Red Week, we’re taking a field trip for this week’s speed workout at one of NYC’s hidden gems: Riverbank State Park!
While the city rebuilds the East Sixth Street track, we’ll venture north for Wednesday’s session.
MEET at 730p Wed at RIVERSIDE DRIVE AND W138 STREET! Take the 1 train to 137th-City College. From Broadway head toward the river on W137 and then north one block on Riverside. We’ll be at the entrance gate to the park. (You can take the express 2-3 to 96th and change to the 1; as with workouts at East Sixth Street, make sure to schedule adequate time for your ride.)
If you are late, meet us ~740a at the southwest corner of the track in the middle of the park [Riverbank map: https://parks.ny.gov/parks/attachments/RiverbankRiverbankStateParkMap.pdf%5D.
During the workout I will happily hold bags, extra layers of clothing, electronics and other stuff you don’t want to lug around while running. (Tasty snacks may be in danger!)
This workout has been designed to support ALL runners with an angle for the 65+ Res Dogs training for BKN Half (only three workouts after this week!). We offer variations on the base workout to serve all capabilities and experience levels, if you have never or rarely run speed, or races aren’t your thing, a track is an excellent location.
This week is timed repeats: two minutes at hard effort followed by a one-minute recovery.
OPTION A is the baseline for all runners, especially suited to anyone new to speed: 8 repeats with standing recoveries.
If you are looking for a somewhat more challenging workout:
OPTION B is 10 repeats with one-minute jog recovery.
And if you want a bit more than that:
OPTION C is 12 repeats with one-minute jog recovery.
Although most weeks we have a separate SHORT RACE workout option, this time it’s the A option. And fast!
See you Wednesday! #RDRW
PS: As with East Sixth Street track workouts, there is a post-workout option on Broadway if you’re interested in re-hydrating …
- You must be logged in to reply to this topic.