We have the next 7 weeks of Wednesday Night workouts sorted and wanted to get them posted so everyone can see what’s coming up.
Important reminder that we organize the Wednesday night runs to accommodate a full range of speeds and that we want to see as many people join as possible, whether you are training for an upcoming race or not!
This next block of workouts will focus on building speed and strength through a combination of short & fast intervals, hill repeats and intervals on rolling hills. All the workouts can be leveraged as part of a training plan for someone looking to become a stronger runner or build a base for a race later in the year, or those racing the Washington Heights 5k and/or the NYC Half.
4-6x Compound repeats on Yard Hill (fast to end of arch, then faster to top) (~400m)
4-6x 4′ rolling hills on 1′ standing rest. 6-8x 45″ hill ‘sprint’ starting @ SW corner of CP drive by Reservoir (~w84th)
5-6x 1k repeats at 5-10k pace along Engineer’s Gate on 1′ rest
3-4x mile @ 10k pace. w102 around H Hills to e102. 4-6x 1′ fast uphill from w102
3 x (8-10 x 200m) with 20 secs between reps and 4 mins between sets
8-12x 400m on descending rest (75″ –> 30″)
4×1 mile @ 10k pace on 90″ rest
Additional details about each individual workout will be posted the week of the workout.
Please reach out to anyone of us if you have any questions, whether it’s about Weds night runs in general or a specific workout.
Hope to see lots of you out there!
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