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WEEKLY SCHEDULE
Call us at 718-721-7844 or email us at jared@hrr-online.org with questions
MON…….……….. 7:30PM …………. HILL REPS
WED……………… 7:30PM ………….SPEED WORKOUT
THURS…………... 7:30PM ………….GROUP RUN
SAT……………….9:00 AM ………….LONGER DISTANCES (OCTOBER THRU JUNE)
SAT. …………….. 8:00AM …………. ( JULY & AUGUST & SEPTEMBER )
Any training runs at Rockefeller State Park or at any other venue will be announced in advance. The winter months will consist mostly of more REPS and TEMPO RUNS. Come Down!
** PLEASE BRING CLOTHES TO CHANGE AFTER EVERY WORKOUT **
WEDNESDAY SPEED/TEMPO WORKOUTS
WEEK OF |
INTERVAL |
#LAPS / INT. |
MILES |
Feb 2/07 |
12 x 400m |
1 |
2.98258 |
2/14 |
8 x 800m |
2 |
3.97678 |
2/21 |
6 x 1200m |
3 |
4.47387 |
2/28 |
4 x 1600m |
4 |
3.97678 |
Mar 3/07 |
12 x 400m |
1 |
2.98258 |
3/14 |
8 x 800m |
2 |
3.97678 |
3/21 |
6 x 1200m |
3 |
4.47387 |
3/28 |
4 x 1600m |
4 |
3.97678 |
Apr 4/04 |
12 x 400m |
1 |
2.98258 |
4/11 |
8 x 800m |
2 |
3.97678 |
4/18 |
6 x 1200m |
3 |
4.47387 |
4/25 |
4 x 1600m |
4 |
3.97678 |
May 5/02 |
12 x 400m |
1 |
2.98258 |
5/09 |
8 x 800m |
2 |
3.97678 |
5/16 |
6 x 1200m |
3 |
4.47387 |
5/23 |
4 x 1600m |
4 |
3.97678 |
5/30 |
5K |
12.5 |
3.10686 |
Subject To Change if Necessary
Note: USE COMMON SENSE WHEN TRAINING THE WEEK YOU ARE RACING.
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Monday 7:30 PM : Hill Workout We meet at Shore Blvd at the bottom of the large open field between the Astoria Park swimming pool, and the Hellgate Bridge . The hill is about 200 meters up and it levels off for approximately 75 meters before you come down on the other side. |
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Wednesday 7:30 PM : Speed Work - Astoria Park Track All workouts starts with a mile warm up and finishes with a mile cool down. We do repetitions of 400m , 800m , 1200m , 1600m with an occasional 5000m in the track. We split the groups according to abilities. |
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Thursday 7:30 PM : Group Run - Astoria Park Field House Starting and finishing in Astoria Park a 10k (more or less) group run . |
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Saturday, 9:00 AM : Long Distance – Astoria Park Field House (October thru June) Saturday, 8:00 AM : July, August & September Long distance group runs. Course and Distance to be determined. |
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