Category: Training

January 4, 2022: TNT Workout

Workout:   12 x 400m @ 5k pace; jog across the field to the start for recovery.   Simple but demanding workout. This is a good workout for 5k folks. Finish with 1 lap, reverse direction stride 100m/ jog 100m. Following...

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December 28, 2021: TNT Workout

Workout: 4 -5 x 1000 @ 10k pace; 1:30 recovery jog. 4 x 400m @ 5k pace; 200m jog recovery. If you’re training for a 5k, then run  3 -4 x 1000 @ 5k goal pace, 2 min. recovery. 2-4 x 400m faster than 5k pace (a few secs.);...

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December 7, 2021: TNT Workout

Let’s do a ladder this Tuesday:   1600m @ 5k pace (or 10k pace- you decide); ALL with 200m Recovery.  800m @ 5k pace;  400m @ faster than 5k pace 200m @ faster than 5k pace Go Up the ladder. the recovery is short so...

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November 30, 2021: TNT Workout

We’re at Payne Park the next TWO TUESDAYS. 5:30 warm up, 6pm (or a few min. before) start time. The park has some pretty good lighting, but it can be spotty in some areas. You may want to wear a headlamp or carry a small...

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November 23, 2021: TNT Workout

Hi Runners! This Tuesday we’re meeting up at Riverview Track. 5:30 warm up, 6pm (or a few min. before) start. I will reach out to facility person to see if we can get lights on (for free). But bring a flashlight or head...

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November 9, 2021: TNT Workout

Hi Runners, 11/9 @ Riverview High School (off of Proctor Rd)11/16@ Riverview!!11/23 @ Riverview!!11/30 @ Payne Park So, you can see we got Riverview. Check your email if something changes – or Strava, Suncoast Milers to...

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October 19, 2021: TNT Workout

We’ll be at Booker High Track this Tuesday. 5:30 warm up, 6pm start. Workout: I was thinking about turnaround 200’s but changed mind. 10x 500m @ 5k pace. Jog across the field back to start is your recovery. This was...

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October 12, 2021: TNT Workout

Workout: After warm up: 4x 100m strides. Stride 100m.  Take a few seconds to catch breath, Turnaround, do it again. And so on. Then run a ladder. Go down and Run it back up. 1x900m @ 5k pace; All take 200m recovery.  1x700m @ 5k...

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October 5, 2021: TNT Workout

This Tuesday TNT will meet up at Payne Park, 5:30pm warm up, 6pm start.  Oct. 12, 19, 26, we should be at Booker High Track. I’ll confirm with you next Saturday.   Workout: 1 mile Threshold pace. (this should be a...

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