WEEKLY SCHEDULE
Call us at 718-721-7844 or email us at [email protected] with questions
MON…….……….. 7:30PM …………. HILL REPS
WED……………… 7:30PM ………….SPEED WORKOUT
THURS…………… 7:30PM ………….GROUP RUN
SAT……………….9:00 AM ………….LONGER DISTANCES
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 TO AFTER EVERY WORKOUT **
WEDNESDAY SPEED/TEMPO WORKOUTS
WEDNESDAY SPEED/TEMPO WORKOUTS
| WEEK OF | INTERVAL | #LAPS / INT. | MILES |
| Jan. 1/4 | 12 x 400m | 1 | 2.98258 |
| 1/11 | 8 x 800m | 2 | 3.97678 |
| 1/18 | 6 x 1200m | 3 | 4.47387 |
| 1/25 | 4 x 1600m | 4 | 3.97678 |
| Feb. 2/1 | 12 x 400m | 1 | 2.98258 |
| 2/8 | 8 x 800m | 2 | 3.97678 |
| 2/15 | 6 x 1200m | 3 | 4.47387 |
| 2/22 | 4 x 1600m | 4 | 3.97678 |
| Mar. 3/1 | 12 x 400m | 1 | 2.98258 |
| 3/8 | 8 x 800m | 2 | 3.97678 |
| 3/15 | 6 x 1200m | 3 | 4.47387 |
| 3/22 | 4 x 1600m | 4 | 3.97678 |
| 3/29 | 5K | 12.5 | 3.10686 |
| Apr. 4/5 | 12 x 400m | 1 | 2.98258 |
| 4/12 | 8 x 800m | 2 | 3.97678 |
| 4/19 | 6 x 1200m | 3 | 4.47387 |
| 4/26 | 4 x 1600m | 4 | 3.97678 |
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.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.
Thursday 7:30 PM : Group Run – Astoria Park Field House
Starting and finishing in Astoria Park a 10k (more or less) group run .
Saturday, 9:00 AM : Long Distance – Astoria Park Field House
Saturday, 8:00 AM : July, August & September
(summer months)
Long distance group runs. Course and Distance to be determined.