Workout: 1 mile @ Threshold pace; 1 min. recovery4 x 400m @ 5k pace; 200m recovery8 x 200m @ faster than 5k pace; 200m recovery (3 mile workout) Dessert? 1 x 800m - 400m @ 5k pace- 400m with whatever is left in the tank.      

Likely we'll be at Payne Park this Tuesday eve. I'll know for sure Monday or Tuesday (when school resumes.)  I'll send out an email as late as Tuesday afternoon if the location changes. 5:30 warm up, a little before 6pm start. Workout: 2 x 800m @ 10k pace; 1 min....

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 week will be longer repeats/ mixing it...

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.); 200m recovery jog.

4 x 1200m @ 5k pace; Recovery is 1/2 the amount of time you ran the 1200m.  

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 don't overdo the pace. 6000m of "speed". not...

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 flashlight. Workout: I'd like you to get into...

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 lamp just incase.  We're at Payne Park the...

This Tuesday Night we're at Riverveiw Track. (off of Proctor Road). Warm up 5:30 ish, and we've been starting a bit before 6pm.  The workout is a little bit of VO2 max and a little bit of Threshold run:   3 x 1000m @ Threshold pace (your 10k pace); 45 sec....

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 make double sure about location. With time...

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 one of Adam Goucher's workouts. He kept up his 5k...

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 pace; 1x500m @ 5k pace or faster 1x300m...

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 little slower than your 5k race pace per mile). 1...

800m @ 5k pace 400m recovery jog 300m @ FAST pace 200m FLOAT - reminder - Float means threshold pace or steady state pace, not a recovery jog. Go right back to the 800m @ 5k pace, and so on.... do this 2-3 X (you're only REAL recovery is the 400m recov. jog).  

Here is the September schedule: 6pm START, warm up 5:30pm. 9/14 @ Booker High Track (off of Orange Ave)9/21 @ Payne Park9/28 @ Booker High TrackOct. - we working on it. Wo for 9/14 @ Booker High Track 2-3 x 600m, 400m, 300m, 200m; take 300m rest b/n each interval....