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 July – November we’ll be doing the speed workout from the Hansons Marathon Method advanced training plan (switching Tuesday for Thursday).

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

Other Documents:
Speed Pace Ranges
Advanced Plan Full Week Schedule
Note: not everyone has chosen to follow the full plan or might not be preparing for a marathon, but consistent speed work can benefit everyone

Calendars with sunrise/sunset and civil twilight times for the upcoming months:
Sunrise Sunset Calendar Jul 2017
Sunrise Sunset Calendar Aug 2017
Sunrise Sunset Calendar Sep 2017
Sunrise Sunset Calendar Oct 2017
Sunrise Sunset Calendar Nov 2017

DateTypeLocationPurposeDetailsPaceCivil Twilight
2017-07-13Hansons SpeedTrackaerobic power12 x 400; 1-2min recovno faster than 5K pace. guide5:02am
2017-07-20Hansons SpeedTrackaerobic power8 x 600; 400 recovno faster than 5K pace. guide5:08am
2017-07-27Hansons SpeedTrailsaerobic power6 x 800; 400 recovno faster than 5K pace. guide5:15am
2017-08-03Hansons SpeedTrackaerobic power5 x 1000; 400 recovno faster than 5K pace. guide5:22am
2017-08-10Hansons SpeedTrackaerobic power4 x 1200; 400 recovno faster than 5K pace. guide5:30am
2017-08-17Hansons SpeedTrackaerobic power400-800-1200-1600-1200-800-400; 400 recovno faster than 5K pace. guide5:38am
2017-08-24Hansons SpeedTrailsaerobic power3 x 1600; 600 recovno faster than 5K pace. guide5:45am
2017-08-31Hansons SpeedTrackaerobic power6 x 800; 400 recovno faster than 5K pace. guide5:53am
2017-09-07Hansons SpeedTrack or Trailaerobic power3 x 1600; 600 recovno faster than 5K pace. guide6:00am
2017-09-14Hansons StrengthTrack or Trailendurance6 x 1 mi; 400 recov10 sec faster than marathon goal6:07am
2017-09-21Hansons StrengthTrack or Trailendurance4 x 1.5 mi; 800 recov10 sec faster than marathon goal6:14am
2017-09-28Hansons StrengthTrack or Trailendurance3 x 2 mi; 800 recov10 sec faster than marathon goal6:21am
2017-10-05Hansons StrengthTrack or Trailendurance2 x 3 mi; 1 mi recov10 sec faster than marathon goal6:39am
2017-10-12Hansons StrengthTrack or Trailendurance3 x 2 mi; 800 recov10 sec faster than marathon goal6:36am
2017-10-19Hansons StrengthTrack or Trailendurance4 x 1.5 mi; 800 recov10 sec faster than marathon goal6:43am
2017-10-26Hansons StrengthTrack or Trailendurance6 x 1 mi; 400 recov10 sec faster than marathon goal6:51am
2017-11-02Hansons StrengthTrack or Trailendurance (Philly)
Taper (NYCM)
4 x 1.5 mi; 800 recov
5 Easy for NYCM
10 sec faster than marathon goal6:59am
2017-11-09Hansons StrengthTrack or Trailendurance6 x 1 mi; 400 recov10 sec faster than marathon goal6:09am EST
2017-11-16TaperTrack or TrailTaper5 Easy6:14am