Tuesday (formerly 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.

DateLocationPlan APlan A PacePlan BPlan B PaceCivil Twilight
2018-07-03Track8 x 400; 2 min recovHard4:54am
2018-07-10Track3 sets of 3 X jog 200, sprint 200
with 3 min rest between sets
Hard4:59am
2018-07-17Trail6 x 800; 2 min recovno faster than 5K pace. guide3 x 1600; 2-3 min recovno faster than 5K pace. guide5:05am
2018-07-24Track5 x 1000; 2 min recovno faster than 5K pace. guide6 x 800; 2 min recovno faster than 5K pace. guide5:19am
2018-07-31Trail4 x 1200; 2 min recovno faster than 5K pace. guide3 x 1600; 2-3 min recovno faster than 5K pace. guide5:12am
2018-08-07Track400-800-1200-1600-1200-800-400; 2 min recovno faster than 5K pace. guide6 x 1 mi10 sec faster than marathon goal5:26am
2018-08-14Trails3 x 1600; 3 min recovno faster than 5K pace. guide4 x 1.5 mi10 sec faster than marathon goal5:34am
2018-08-21Track6 x 800; 2 min recovno faster than 5K pace. guide3 x 2 mi10 sec faster than marathon goal5:42am
2018-08-28Track or Trail3 x 1600; 3 min recovno faster than 5K pace. guide2 x 3 mi10 sec faster than marathon goal5:49am
2018-09-04Track/Trail/Road6 x 1 mi10 sec faster than marathon goal3 x 2 mi10 sec faster than marathon goal5:57am
2018-09-11Track/Trail/Road4 x 1.5 mi10 sec faster than marathon goal4 x 1.5 mi10 sec faster than marathon goal6:04am
2018-09-18Track/Trail/Road3 x 2 mi10 sec faster than marathon goal6 x 1 mi10 sec faster than marathon goal6:11am
2018-09-25Track/Trail/Road2 x 3 mi10 sec faster than marathon goal5 Easy (WG) Easy6:18am
2018-10-02Track/Trail/Road3 x 2 mi10 sec faster than marathon goal6:25am
2018-10-09Track/Trail/Road4 x 1.5 mi10 sec faster than marathon goal6:32am
2018-10-16Track/Trail/Road6 x 1 mi10 sec faster than marathon goal6:40am
2018-10-23Track/Trail/Road5 Easy (MCM) /
3 x 2 mi (NYCM)
Easy /
10 sec faster than marathon goal
6:47am
2018-10-30Track/Trail/Road5 Easy (NYCM) /
4 x 1.5 mi
Easy /
10 sec faster than marathon goal
6:55am
2018-11-06Track/Trail/Road6 x 1 mi
10 sec faster than marathon goal6:03am EST
2018-11-13Track/Trail/Road5 Easy (Philly)Easy6:11am