September 2, 2010 7:00 PM. 12 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!
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In September I'll be training for the Fifth Ave. Mile (on Sun 9/26). Everyone else is welcome to do these workouts with me. First Thursday = repeats of 400 fast, 100 jog, 200 fast + long recovery. Second Thursday = repeats of 800 fast, 100 jog, 300 fast. Third Thursday = 1200s and 1600s at just slower than race pace. Fourth Thursday = pyramid (same as everyone else). All workouts preceded by drills and strides.