Off-beat repeats!

Hey Crawlers,

Meet at Banneker Track at 6:30am sharp for our weekly track workout!
Since our beloved Banneker track is such a strange shape… how about some off-beat repeats?
500m X 600m X 700m X 800m X 800m X 700m X 600m X 500m 

For the 500s, 600s, 700s, we will  jog back to the starting line for the recovery, aiming to keep it <2 minutes total before heading into the next repeat. For the 800s, we can do a 200m jog out and back as the recovery.

Crawl on!

Dog days of summer timed workout

Heya Crawlers,

It’s the dog days of summer but don’t let that scare you away from the track! Join us tomorrow at 6:30am at Banneker Track for a timed workout:
Run 1-2-3-4-5-4-3-2-1 minute repetitions at your 5K race pace, jogging for half the time of the preceding repetition for recovery between intervals. So after the 1-minute interval, jog for 30 seconds, after the 2-minute interval, jog for a minute, after the 3-minute interval, jog for 90 seconds, and so forth, all the way till the end.
Bring plenty of water and see you tomorrow!

Meridian Hill workout!

Tomorrow we are going to mix it up and meet at Meridian Hill Park at 6:30am for a hill + strength workout. We will meet at the NE corner, right inside the park.
We will plan on starting with four hill laps (up 15th street, up 16th street, up 15th street-side stairs, up 16th street-side stairs) with strength sets (squats, burpees, abs, push ups) inbetween laps.
Just a reminder that Cardozo will be closed until mid-August so we are exploring other options!

Tick, tock let’s beat the heat!

9 minutes @ slower than 10K pace
7 minutes @ 10K pace
5 minutes @ 5K/10K pace
3 minutes @ 5K pace
1 minutes @ mile pace or better

Time for another addition of our track workout! Every Wednesday, 6:30am, rain or shine, freezing or sweltering temperatures, you’ll find us running circles at Cardozo Track (you know you want to!).

For tomorrow, let’s focus on effort with a time-based workout:

9 minutes @ slower than 10K pace
7 minutes @ 10K pace
5 minutes @ 5K/10K pace
3 minutes @ 5K pace
1 minutes @ mile pace or better

We’ll start off with a 9-minute run a little slower than 10K pace. Each successive interval will be slightly faster and slightly shorter, until we get down to a 1-minute interval “all out”. We’ll have 2 minutes of rest in between each interval for people to gather back at the start so we can start the next interval:

See you tomorrow!

400s X Burpee-palozza

Happy Tuesday Crawlers!

So I know you all just had a combo speed strength workout last week, but I am hoping to convince you all to do another strength suffer fest this week! And really you guys should now be conditioned for a burpee-palooza right?
This is a short but pretty intense speed/strength combo. As usual, we meet at Cardozo and move over to Banneker if the track is locked. Workout includes: Every 3 minutes, complete 1x 400m. When you finish the interval, do as many burpees as you can before the 3 minutes finish. Repeat 8 times, count your total burpees.
The goal is to get more burpees than everyone else! Because there are a million burpee variations, if you want to compete against your running peers, choose a variation where your chest contacts the ground.
Since this portion of the workout is only 24 minutes, we can finish on some hills or a quick ab workout.
Credit to coach David Magida for the workout idea! See you guys tomorrow!
Crawl on!

1200m repeats with tabata workout!

Hi all,

This week, let’s do a combination of speed + strength! Meet 6:30am at Cardozo track (we will jog over to Banneker shortly after if the gate is closed).
The workout will be a 3 to 4 1200m repeats with our rests being a tabata workout. You will go hard to 20 seconds, doing as much of the workout as you can, then resting for 10 seconds.
1200m
Workout #1: Burpees (20 seconds with 10 seconds rest), Complete 8 rounds = total of 4 minutes
1200m
Workout #2: Jumping Lunges (20 seconds with 10 seconds rest), Complete 8 rounds = total of 4 minutes
1200m
Workout #3: Squats (20 seconds with 10 seconds rest), Complete 8 rounds = total of 4 minutes
1200m (if time allows!)
Hope to see you there, crawl on!
Caroline