Tuesday PM Tempo/Fartlek/Hills/Plyometrics
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Tuesday – Tempo/Fartlek/Hills/Plyometrics
Time: 7:30pm
Distance: 4-6 miles (includes 1 mile warm-up/cool-down)
Pace: OPEN (not recommended for beginners)
Effort: Comfortably Hard to Difficult (your choice)
Led by: Katie Winther & Brian Cicero
Meet: Northside of McCarren Park Track
Katie & Brian’s all new Tuesday tempo runs are announced each week by Katie & Brian on the Google Group.
May include elements of the following:
At least once a month we rotate through the following tempo workouts:
Social Relay (aka the Gimbal) - two pace groups run in opposite directions changing tempo from moderate to fast as they pass the group heading in the opposite direction, eight loops with one loop warm up and optional mile cool down on the track followed by core exercises (route: outer asphalt loop of softball section of McCarren Park)
Tempo Runs
8×2 x4 – Four sets of 800 meters (twice around the track) at 10k pace and 200 meters (half way round the track) at 5k pace followed by a short break and regroup and then four sets of 800 meters at 5k pace and 200 meters at 10k pace.
or 2 x 2 Mile Tempo Run – Two sets of two miles (32,000m) with an 800m recovery in between at 10k pace, gradually increasing speed so the second 32,000m is faster than the first. (route: track)
or 2 x 2 Mile Tempo Run – Two sets of two miles (32,000m) with an 800m recovery in between at 10k pace, gradually increasing speed so the second 32,000m is faster than the first. (route: track)
Fartlek – we break up into pace groups and each person takes a turn leading their pace group at a different pace, everyone stays behind leader, first loop is a warm up, then break up into pace groups and run the Fartlek four complete loops of the park and meet up back at the track. What is a Fartlek? (route: 1.3 mile McCarren Park outermost loop)
The Caterpillar aka “The Snake” aka “The Slinky” – Everyone runs in one straight line, or two parallel lines, at a comfortable pace, the person at the front slaps the hand of the person behind them, when the slap reaches the very last person, that person speeds up to the front replacing and slapping the hand of the person at the front of the line. Alternate version: everything the same except when the slap reaches the person in the back they run in the reverse direction around the track until they meet and replace the person at the front of the line. (route: track)
Circuit Training – short tempo runs interspersed with Plyometrics
or Timed Mile – what is your PR for running one mile around the track?
or Tempo Run – 2 miles at half marathon pace followed by 2 miles at 10k pace (route: track)
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