Tuesday Night Tempo
Time: 7:30 PM
Distance: 4 - 6 miles (includes 1 mi. warm-up & cool-down)
Pace: Open, but not recommended for beginners (see description)
Effort: Comfortably Hard to Difficult
Workout Type: Tempo Run
Meeting Spot: Recycle bins at the north side of McCarren Park track
Led by: Sean L., Anne B., Michael S., and Andrew D.
What is a tempo run? “A tempo run is a faster-paced workout also known as a lactate-threshold, LT, or threshold run. Tempo pace is often described as ‘comfortably hard.’ Tempo running improves a crucial physiological variable for running success: our metabolic fitness.” – Runner’s World
Tuesday nights are all about fun, variety, and hard work: pushing ourselves beyond our comfort zone to increase speed over longer intervals. We do fartleks around McCarren Park, mile repeats on Kent Ave (lovingly called the Speedway), hill workouts on the Williamsburg Bridge, social relays, along with tempo and progression runs. A lot of our workouts are chosen to prepare for upcoming NYRR club points races. After we finish the workouts, Sean leads a core workout for everybody. Check out the Google Group to see what the workout will be!
Although we don’t recommend TNT for beginners, you certainly don’t need to be a “fast” runner. You should be able to run 5-6 miles without too much problems and have a rough idea of what paces you’re capable of. (Check out http://www.mcmillanrunning.com to see your theoretical 10k, Half Marathon, etc. pace.) Our warm-up and cool-down jogs are usually done at 8:30-9:30 minutes/mile. Tuesday Nights are great for runners who want to get faster in a fun, low-key, supportive atmosphere.
Some sample workouts:
Classic Tempo Run: Warm up around the track for a few laps. Do 20 minutes at tempo pace (10k or slower) around the park perimeter.
First Tuesday of the Month Hill Intervals
Hill Intervals: We’ll warm up by jogging down to the Williamsburg Bridge. For the workout, we’ll be doing timed hills running up the Manhattan side of the bridge. The intervals will be in the following order:
- 45 sec sprint up
- 1 min 15 sec
- 1 min 30 sec
- 1 min 45 sec
- 2 min
- 2 min 15
- 2 min 30
After each sprint, we’ll jog back down to the base of the bridge and start the fun again.
Fartlek Runs around McCarren – 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: softball field loop)
Progression Run on the track:
- 1200m warm up (3 laps)
- 2000m @ Half Marathon Pace (5 laps)
- 2000m @ 15k Pace
- 2000m @ 10k Pace
- 800m cool down (2 laps)
Plyometrics – a Plyometrics routine led by our own Michelle Okeon (NBR-Denver branch) interspersed with laps around the track
- Post workout/core
- Cool down jog/walk to Roebling Sporting Club on N 8th & Roebling
- Order the taco/Tecate special
- Repeat if necessary