Thursday Morning Workouts Archive
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 45-50 minutes. Please check our Facebook page for more details, changes or cancellations.
April 2015 – October 2015
Date | Type | Location | Purpose | More Details |
---|---|---|---|---|
2015-04-23 | Hills | Trails | aerobic power | Facebook posting |
2015-04-30 | Threshold | Track | endurance | 3-4 X 1600M @ threshold pace with 60 sec recovery |
2015-05-07 | Intervals | Track | aerobic power | 4 x 800M with 400M jog recovery |
2015-05-14 | Hills (short) | Trails | speed/strength | ~120M X 5 hard, complete recovery |
2015-05-21 | Threshold | Track | endurance | ~10 min w/u, 20 minutes steady tempo @ threshold pace, ~10 min c/d + optional strides |
2015-05-28 | Intervals | Track | aerobic power | 4 x 1000M with 400M jog recovery |
2015-06-04 | Hills | Trails | aerobic power | 4 x .35 mile uphill with approximately equal distance recovery jog. Workout Map |
2015-06-11 | Threshold | Trails | endurance | 3 X 1 mile @ threshold pace with 60 sec recovery. Workout Map | Cruise Intervals article |
2015-06-18 | Intervals | Trails | aerobic power | .25 mile x 8 with 90 sec recovery. Witch's Spring trail. Workout Map |
2015-06-25 | Hills | Trails | aerobic power | 3-4 x .5 miles uphill, .5 miles jog recovery |
2015-07-02 | Threshold | Trails | endurance | Threshold effort: out for 15 minutes at then turn around and come back by the same route. Warmup Map |
2015-07-09 | Hills | Trails | mixed | 6 x 450-500 meters with equal distance recovery. Workout Map |
2015-07-16 | Intervals | Trails | aerobic power | 5 x 600 meters with 2 minute recovery. Warmup Map |
2015-07-23 | Threshold | Trails | endurance | Tempo run |
2015-07-30 | Hills | Trails | aerobic power | 3 x 1000 meters with 600 meter jog recovery |
2015-08-06 | Intervals | Trails | aerobic power | 6 x ~800 meters with 2 minute recovery. Warmup Map |
2015-08-13 | Threshold | Trails | endurance | 10 min easy, 20 minutes tempo pace, 10 minutes easy |
2015-08-20 | Hills | Trails | aerobic power | 3 x Big Tree uphill, recover on the curve, Witch's Spring, recover on the curve |
2015-08-27 | Intervals | Trails | aerobic power | 3-4 x 1000 meters with 2-3 min recovery. Warmup Map |
2015-09-03 | Hills | Trails | speed/strength | Short hill + flat sprints with full recovery |
2015-09-10 | Threshold | Trails | endurance | 3 X ~1 mile @ threshold pace with 60 sec recovery. |
2015-09-17 | Hills | Trails | aerobic power | 4 x .4 mles (uphill .3, flat .1) with .35 mile recovery jog. Warmup Map |
2015-09-24 | Intervals | Track | aerobic power | 6 x 800 meters with 400 meter recovery |
2015-10-01 | Threshold | Track | endurance | 25 min @ tempo pace |
2015-10-08 | Intervals | Track | aerobic power | ? x 800 meters with 400 meter recovery |
2015-10-15 | Intervals | Track | aerobic power/ speed | 4-6 x 400 meters, 100 meter strides |
2015-10-22 | Threshold | Track | endurance | 3 x 1600 with 1 minute rest |
2015-10-29 | Canceled | Track was closed so we took a day off |