Category: Training

Here is the schedule for March: 3/2 TNT @ Payne3/9 TNT @ Booker3/16 TNT @ Riverview – not 100%; waiting for fee to be lessoned (if not Riverview, then Payne)3/23 TNT @ Payne3/30 TNT @ Booker The workout: Longer repeats...

We’re at Booker High Track this coming Tuesday. 5:30 warm up. 6pm start. I’ll send out the March TNT schedule in a week. We’ll be at Payne Park the first Tuesday in March though.  Let’s do some...

Payne Park. 6pm start. Rain or shine. 🙂 Warm up around 5:30ish pm.6x 800m @ 5k pace.  200m recovery.4 x 200m @ faster than 5k pace; 200m recovery. If want to modify:Don’t do the 200’s at the end, BUT HAMMER #3 and #6...

Hi Runners, Feb. 9 @ Booker High TrackFeb. 16 @ PayneFeb. 23 @ Booker 5:30 warm up, 6pm start.  Here’s the workout: How about some 500’s?10 x 500m @ 5k pace. The end zone is your recovery. (basically 100m). This...

This Tuesday we’re at Payne Park. 6pm start time. Warm up around 5:30pm.Still waiting to hear from the County re: which track we can use for Feb. and March. I’ll send out an email once I hear. Workout: Longer...

Hi Runners, 1/12 We’re at Brookside Middle School Track 1/19 @ Booker High School Track 1/26 @ Booker High School Track February TBD Workout:24x 200’s @ 5k pace or faster, with a diagonal recovery jog across the...

Warm up. Workout:12 x 400m @ 5k pace or faster; Recovery is the short jog, across the field back to the start.(Maybe run 6 of these at 5k pace, then the last 6, drop the pace a few seconds). Dessert?  After 2-3 min. jog, run 1x...

Hey TNT Runners!!!! We’re starting the year at wonderful Payne Park. 6pm START. Come around 5:30 ish to warm up!!! (we’re sticking with 6pm, if you want to run earlier, go for it.  :)) Not 100% of the TNT locations...

2 x 1600m @ 10k pace (20 sec. slower than 5k pace)…2 min. recovery. (this pace should feel very comfortable,  but you can hold it for an hour if need to.) 2 x 800m @ 5k pace; 2min. – pace is not comfortable. :)2 min....

Alternating 200’s and 400’s.200m hard/ 200m recovery; 400m 5k pace or a few sec. faster; 400m recovery and so on.8x.Take a 2-3 min. jog after 4.  so,  2 x 4x (200m / 200m recovery; 400m / 400m recovery) Pretend this...

Warm Up 12 x 400m6 @ 5k pace; 200m recovery.6 @ Interval pace (faster than 5k pace). 3-400m recovery.  (this should be about 3 sec.faster than your 5k 400m pace).   Cool down  ...

No lights for the month of December. So bring flash lights and or head lamps.Booker High track is a soft surface track. I get there by driving north on Orange Ave., it brings you to the school. Pull into the parking lot on the...