Race against the clock!

3min – 1200m – 9min – 800m – 3min

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We will see you tomorrow at 6:30am at the Cardozo Track for a mix of time and distance intervals:
3min – 1200m – 9min – 800m – 3min
Can you beat the clock?! Find out for yourself!
See you on the track, ya speed demons!

Sprinting into fall!

Heya Crawlers,
Join us 6:30am at Cardozo Track (moving over to Banneker if closed) for our weekly track workouts!
If you thought we were changing it up and going to a pool for once then you were DEAD. WRONG. ​(and I really don’t know where you got that idea from tbh).
Check it.
100m
2000m
800m
800m
400m
We will have some rest between these intervals… but probably not quite enough (as always)
See you tomorrow!

Mile repeats–love to hate’em

Hey there Crawlers,

For tomorrow let’s do the workout we all love to hate: MILE REPEATS!
1st mile @ 5-10s slower than 5k pace (400 rest)
2nd mile @ 5k pace (400 rest)
3rd mile @ 5-10s faster than 5k pace (400 rest)
We think Cardozo MAY be open, so plan on that for 6:30am. BUT if Cardozo is closed, head over to Banneker a few blocks east to start around 6:35am.
This is a good workout to gauge fitness/fast twitch muscles heading into the fall race season. Speaking of which, good luck to anyone running any race (road, trail, obstacle, triatholon!) and keep the group posted on results.
See ya on the track!

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!