HI Runners!!!!NO Riverview next week for us. Sorry.  We'll meet up at Payne Park. Warm up around 5:30pm, Start workout a little before 6pm. Bring water or an adult bev. if feel like it for after workout. Workout:We've done this workout before but I've modified it...

Hi Runners!!!This TNT we're at Booker High Track.We start warming up around 5:30pm - circling up just before 6pm. The workout:800m @ 5k pace400m recovery300m @ mile race pace (so pretty fast)200m FLOAT (not a jog, a steady state run). Go back to the top and do this...

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 this Tuesday:1x1600m @ 5k pace; 2min. jog...

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 400's. 12-16 x 400m ( 3-4 miles) 6 x 400m @ 5k pace; 200m recovery 6 x...

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 of the 800's. Same recovery. Cool down. Adult...

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 workout is like running a 5k; keep that in mind with...

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 intervals.  🙂 warm up 5x1k @ 5k pace or faster; 2-3 min....

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 field back to the start.  (trying to keep us on soft...

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 800m, first 400 @ 5k, then kick in the...

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 yet, but this is what I'm hoping: JANUARY 1/5 Payne...