Thursday Morning Workouts

This list provides a general review/preview of workouts, and is subject to change depending on conditions and the training needs of the group. We meet at the Sleepy Hollow HS parking lot/track and start the warmup at 6am. The typical total workout time including w/u and c/d is 45-60 minutes. Please check our Facebook page for more details, changes or cancellations.

For the period of December – March, in preparation for the 2018 Sleepy Hollow Half Marathon on 3/24/18 (or the NYC Half a week earlier) we’ll be doing the speed workouts from the Hansons Half Marathon Method advanced training plan (switching Tuesday for Thursday). If you have a particular time in mind for the SHHM, you will probably have to train at a faster goal, given the challenging course.

About the Hansons Marathon/Half Method:
hansonscoachingservices.com
Hansons Coaching Pace Calculator
Hanson’s Coaching Services YouTube Channel

Other Documents:
Speed Pace Ranges
HM Advanced Plan Full Week Schedule
Note: not everyone has chosen to follow the full plan or might not have a March race in mind, but consistent speed work can benefit everyone

Calendars with sunrise/sunset and civil twilight times for the upcoming months:
Sunrise Sunset Calendar Nov 2017
Sunrise Sunset Calendar Dec 2017
Sunrise Sunset Calendar Jan 2018
Sunrise Sunset Calendar Feb 2018
Sunrise Sunset Calendar Mar 2018
Sunrise Sunset Calendar Apr 2018

DateTypeLocationPurposeDetailsPaceCivil Twilight
2017-11-30Hansons SpeedTrackaerobic power12 x 400; 1-2min recovno faster than 5K pace. guide6:29am
2017-12-07Hansons SpeedTrackaerobic power8 x 600; 400 recovno faster than 5K pace. guide6:36am
2017-12-14Hansons SpeedTrackaerobic power6 x 800; 400 recovno faster than 5K pace. guide6:41am
2017-12-21Hansons SpeedTrackaerobic power5 x 1000; 400 recovno faster than 5K pace. guide6:46am
2017-12-28Hansons SpeedTrackaerobic power4 x 1200; 400 recovno faster than 5K pace. guide6:49am
2018-01-04Hansons SpeedTrackaerobic power3 x 1600; 600 recovno faster than 5K pace. guide6:50am
2018-01-11Hansons SpeedTrackaerobic power5 x 1000; 400 recovno faster than 5K pace. guide6:49am
2018-01-18Hansons SpeedTrackaerobic power6 x 800; 400 recovno faster than 5K pace. guide6:47am
2018-01-25Hansons SpeedTrackaerobic power12 x 400; 1-2min recovno faster than 5K pace. guide6:43am
2018-02-01Hansons StrengthTrack or Trailendurance6 x 1 mi; 400 recov10 sec faster than HM
goal
6:37am
2018-02-08Hansons StrengthTrack or Trailendurance4 x 1.5 mi10 sec faster than HM
goal
6:31am
2018-02-15Hansons StrengthTrack or Trailendurance3 x 2 mi10 sec faster than HM
goal
6:22am
2018-02-22Hansons StrengthTrack or Trailendurance2 x 3 mi10 sec faster than HM
goal
6:13am
2018-03-01Hansons StrengthTrack or Trailendurance3 x 2 mi10 sec faster than HM
goal
6:03am
2018-03-08Hansons StrengthTrack or Trailendurance4 x 1.5 mi10 sec faster than HM
goal
5:52am
2018-03-15Hansons StrengthTrack or Trailendurance6 x 1 mi10 sec faster than HM
goal
6:41am EDT
2018-03-22Hansons StrengthTrack or TrailTaperEasy or rest
Easy6:29am