August 26, 2010 7:00 PM - 9 attended
East River Park Training Run
We are going to start doing workouts on the East River and meet at the track in East River Park east of the FDR at East 6th Street.
Distance runners will do the following workouts (Scott will be coaching anyone interested in sprinting/shorter distances):
First Thursday of the month: 8-10 by 400s (speed workout) with full recovery
Second Thursday of the month: 6-8 by 800s (speed workout) with full recovery
Third Thursday of the month: 4-6 by one mile (speed workout) with full recovery
Fourth Thursday of the month: cruise interval ladder of 400, 800, 1200, mile and back down with one minute rest
Fifth Thursday of the month (if applicable): Wild-card workout
at the paces determined here: http://www.mcmillanru...
Please let me know if you have any questions!
RSVPs closed
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Patricia T.Captain/Pacer (7:45-8:15), Co-OrganizerGreat job everyone! Ladders did not kill me so I guess I will try harder next time. -
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I probably won't be back in time for this. Distance runners should do the ladder at cruise interval paces on McMillan with one minute to 1:30 rest in between. The goal is to keep your heart rate relatively high for a long time, but not to go too fast (slower paces, but less recovery).