2×200, 4×400, 1000, 800, 2×400, 2×200
Hey there, Crawlers
Meet at 6:30am at Cardozo Track for our weekly track workout! Our very own Bruce will be leading the workout: half of Steve Prefontaine’s high school workout of November 20, 1968 from his senior year right after cross country season.
2×200, 4×400, 1000, 800, 2×400, 2×200, at a little faster than 5K pace with the 400s and 200s at the end at mile pace. One-half the distance of the speed interval for recovery each time.
1600m X 800m X 1000m X (4×400)
Hi there Crawlers,
Per my Christian German heritage, tomorrow is Saint Nicholas Day
! The best part (in my family) was leaving our shoes out by the door and getting little trinkets… so here’s a trinket for your running shoes!
We will do some repeats, focusing a on pushing the last lap–meet 6:30am at Cardozo Track, all are welcome!
- 1600m — last lap hard, (400m team lap rest)
- 800m — last lap hard (usual out and back 200m rest)
- 1000m — last lap hard (jog back 200m rest)
- 4×400 (grab a partner — while they run their 400m, you rest, and vice versa until you’ve each done 4 x 400s)
3 X 1200m with some burpees, pushups and more!
It’s feeling a bit more like fall! Let’s meet 6:30am at Cardozo track for our weekly track workout! Let’s mix some strength and speed tomorrow morning. This will have minimal rest and is meant to push us!
20 push ups
1 min plank
30 sec side plank (each side)
15 jump squats
3 stadium step sprints (time-dependent!)
Also, a big shout-out to all those who ran in the Marine Corp Marathon this past weekend! Julie and I were able to see both Jordan (3:14) and Pete (3:17) absolutely crush it on the course despite that heat! Hope everyone who ran is taking a nice rest but hope to have us you back on the track soon!
3min – 1200m – 9min – 800m – 3min
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!
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).
We will have some rest between these intervals… but probably not quite enough (as always)
See you tomorrow!
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!
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!