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....

TMT turns to TNT (Tuesday NIGHT Track) this Tuesday. We usually wait til October but we're going to try it out this month  -  6pm start time. Come a bit early to warm up so you're ready to go at 6pm. Brookside Middle School Track - off of Shade Ave.  I'll look into...

Workout:  Ladder 1300m @ threshold pace (20-30 sec. slower than 5k pace/mile); 1:30 min. recovery jog 1k @ threshold pace (20-30 sec. slower than 5k pace / mile); 1:30 min. recovery jog 700m @  5k pace; 1:30 - 2min recovery jog 500m @ 5k pace; 1:30 -2min. recovery jog...

Tuesday Morning workout will be at Payne Park, 6:30AM.  Workout: Anaerobic Threshold run.  This is when you run/train at a pace just below where acidosis builds up. To find your Threshold pace look up Jack Daniels pacing, or a simple way but not 100% accurate is to...

Workout: 4 x 800m @ 5k pace or good effort pace; 200m EZ recovery jog. 4 x 400m @ 5k pace or faster.  (try running 200m at 5k pace, then kick in the last 200m). Take 200m recovery or 2 min. I'm keeping intervals short for the FL folks. The heat. The longer intervals...

Workout: 1600m @ Threshold pace; 1:30 min. recovery (200m recov)1200m @ 5k pace; 2 min. recovery (400m recovery)800m @ 5k pace 2 min. recovery (400m recov)2x 400m @ faster than 5k pace; 2 min. recovery (400m recov). Reverse 800m at your MARATHON pace. if you haven't...