4 – 5 x 1200 at 1st 400 at 10k pace + 10 sec, 2nd 400 at 10k pace and 400 at 5k with 90 – 120 sec recovery between 1200s Location: https://maps.app.goo.gl/cab28p25oxwhUHUJ8
Join us for our weekly (free!) Saturday Social Run. All paces and abilities are welcome – the more the merrier! Runs are 30 mins – 1hr, and we meet for coffee after. With the sun rising later in the morning, we’re moving the time back slightly to make sure we’re not running in the dark! […]
300/100 kick-ins (no stopping, continuous running) x 10 – 12 intervals 300s at current 5k pace 100s at a slightly faster-than-mile pace 90 – 120 second recoveries between 400s Location: https://maps.app.goo.gl/2pscanxLBhTdHBYM7
5 x 1k at 10k effort with a 60-second recovery between Ks. This a hard rolling hill course. Running by feel is a valuable skill to learn. Location: https://maps.app.goo.gl/VqaWGiwJPoEeTg5M6?g_st=com.google.maps.preview.copy
Join us for our weekly (free!) Saturday Social Run. All paces and abilities are welcome – the more the merrier! Runs are 30 mins – 1hr, and we meet for coffee after. With the sun rising later in the morning, we’re moving the time back slightly to make sure we’re not running in the dark! […]
Tues 12/17 5:20 am EMS: 300/100 kick-ins (no stopping, continuous running) x 10 – 12 intervals 300s at current 5k pace 100s at a slightly faster-than-mile pace 90 – 120 second recoveries between 400s Location: https://maps.app.goo.gl/aY84EF4orJAdeTvEA
Thurs 12/19 5:20 am Lehigh Park: 1-2-2-1 at 10k pace with 90 – 120 recovery between intervals Plus 4 x 100 at mile pace with 60-second recovery between 100s Location: https://maps.app.goo.gl/ZFSVu1dadCYsN2su8
Join us for our weekly (free!) Saturday Social Run. All paces and abilities are welcome – the more the merrier! Runs are 30 mins – 1hr, and we meet for coffee after. With the sun rising later in the morning, we’re moving the time back slightly to make sure we’re not running in the dark! […]
Marathoners: 15 mins out at 10k plus 10-15 secs, 15 mins back at 10k plus 10 – 15 sec. Others runners: 10 mins out at 10k pace and 10 mins back at 10k pace. Plus 5 x 100 meters at FUN FAST! Location: https://maps.app.goo.gl/93uq1mZpNe5StArz5?g_st=com.google.maps.preview.copy
Join us for our weekly (free!) Saturday Social Run. All paces and abilities are welcome – the more the merrier! Runs are 30 mins – 1hr, and we meet for coffee after. With the sun rising later in the morning, we’re moving the time back slightly to make sure we’re not running in the dark! […]
3(4 x 200 m at 5k pace with 200 m at marathon pace) with a 2 – 3 min recovery between sets. Location: https://maps.app.goo.gl/ddMw63zNhjTzvHei9
Marathoners: 8 x 1k at 10k pace + 10 to 15 seconds with a 60-second recovery (Come early or stay late…get it done!) between K’s Others: 5 x 1k at 10k pace with 90 – 2 minute recovery between Ks Location: https://maps.app.goo.gl/4acU7e33kjKYuHjQ6