MIDDLE DISTANCE RUNNER WORKOUTS

October 2000

TUESDAY, OCTOBER 31 ( EAST 6TH TRACK )  Warm up 1.5 or 2 miles, 3 x 1mile @ 5k pace, 3 min recovery.  Warm down 1.5 or 2 miles

WEDNESDAY, NOVEMBER 1 ( ON YOUR OWN )  Recovery Run, 6 miles

FRIDAY, NOVEMBER 3 ( ON YOUR OWN )  Recovery Run, 5 miles easy

SATURDAY, NOVEMBER 4 ( VAN-CORTLAND PARK @ 12:00 pm )  Warm Up 1.5 or 2 miles & strides, 3 x Back Hills at VCP, Warm down 1.5 or miles

SUNDAY, NOVEMBER 5 ( ON YOUR OWN )  45-70 minutes long run.  Don't forget the New York City Marathon is on today.

MONDAY, NOVEMBER 6 ( ON YOUR OWN )  Off Day or Aqua jogging.  ( If interested in aqua jogging, please contact Devon Sargent. It's only $25 for the year )

TUESDAY, OCTOBER 24 ( EAST 6TH TRACK )  Warm up 1.5 or 2 miles, 1st SET 2nd SET, 2 x 200 @ mile race pace 2 x 200 @ mile race pace, 200 recovery jog, 1 x 1 mile at 5k pace 1 x 1 mile at 5k pace, 200 recovery jog, 2 x 200 @ mile race pace 2 x 200 @ mile race pace.  Warm down 1.5 or 2 miles

WEDNESDAY, OCTOBER 25 ( ON YOUR OWN ) Recovery Run, 6 miles

THURSDAY, OCTOBER 26 ( EAST 6TH TRACK )  Warm Up 1.5 OR 2 miles, 10 x 400 @ faster than 5k pace, 200 recovery jog, Warm Down 1.5 or 2miles

FRIDAY, OCTOBER 27 ( ON YOUR OWN )  Recovery Run, 6 miles easy

SATURDAY, OCTOBER 28 ( ON YOUR OWN )  Pre-race workout, 30 minutes easy with strides

SUNDAY, OCTOBER 29 ( VAN-CORTLAND PARK @ 9:45am )  Warm Up 1.5 or 2 miles & strides.  Race 5k.  Warm down 1.5 or miles or Hard Steady State on your own

MONDAY, OCTOBER 30 ( ON YOUR OWN )  Off Day or Aqua jogging.  ( If interested in aqua jogging, please contact Devon Sargent. It's only  $25 for the year )

TUESDAY, OCTOBER 17 ( EAST 6TH TRACK )  Warm up 1.5 or 2 miles 4x600m @ 3k or 2 miles pace, 200m recovery jog, warm down 1.5 or 2 miles

WEDNESDAY, OCTOBER 18 ( ON YOUR OWN )  Recovery Run, 6 miles

THURSDAY, OCTOBER 19 ( EAST 6TH TRACK )  Warm Up 1.5 OR 2 miles, 15X100M @ 400m pace, 100m recovery jog, 1 x 400M @ 800m pace, warm Down 1.5 or 2miles

FRIDAY, OCTOBER 20 ( ON YOUR OWN )  Recovery Run, 6 miles

SUNDAY, OCTOBER 22 ( VAN-CORTLAND PARK @ 12:00 NOON )  Warm Up 1 Mile, 3 x back hills at Van Cortland Park at 5k race pace, warm down 1 mile.  Meet at the subway train station at noon or by the bridge into the back hills at 12:15pm.

MONDAY, OCTOBER 23 ( ON YOUR OWN )  Off Day or Aqua jogging.  ( If interested in aqua jogging, please contact Devon Sargent. It's only $25 for the year )

Cross country races(5km) on the 29th of October and the 12th of November (NYRRC/MAC Championship). These races are strongly recommended for middle distance runners, do at least one if not both.

We are still working on the indoor and outdoor meet schedule. If you know of any good meets, please contact Devon at DSargent@cravath.com or Isaya at Isaya@hotmail.com.

TUESDAY, OCTOBER 10 ( EAST 6TH TRACK ) Warm up 1.5,  3 x 1 mile @ 5k pace, 400m recovery jog, Warm down 1.5

WEDNESDAY, OCTOBER 11 ( ON YOUR OWN ) Recovery run: 6 miles

THURSDAY, OCTOBER 12 ( EAST 6TH TRACK ) Warm up 1.5 or 2 miles, 15 x 100M @ 400m pace (assuming weather is in the 60s as predicted), 100m recovery jog.  Warm down 1.5 or 2 miles

FRIDAY, OCTOBER 13 ( ON YOUR OWN ) Recovery run: 6 miles

SATURDAY, OCTOBER 14 ( ON YOUR OWN ) 50 min Steady State

SUNDAY, OCTOBER 15 ( ON YOUR OWN )  50-60-70-80 minutes easy ( whatever your standard long run is )

MONDAY, OCTOBER 16 ( ON YOUR OWN ) Off Day or Aqua jogging ( If interested in aqua jogging, please contact Devon Sargent. It's only $25 for the year )

TUESDAY, OCTOBER 3 ( EAST 6TH TRACK )  Warm up 1.5 or 2 miles.  4x800m @ 5k pace, 200m recovery jog, warm down 1.5 or 2 miles

WEDNESDAY, OCTOBER 4 ( ON YOUR OWN )  Recovery Run.  6 miles

THURSDAY, OCTOBER 5 ( EAST 6TH TRACK ) WARM UP 1.5 OR 2MILES, 10X100M @ 400m pace,  50m recovery jog.  Warm Down 1.5 or 2miles

FRIDAY, OCTOBER 6 ( ON YOUR OWN )  Recovery Run.  6 miles.

SATURDAY, OCTOBER 7 ( VAN-CORTLAND PARK @ 12:00 NOON ) Warm Up 1 Mile.   3 x back hills at Van Cortland Park at 5k race pace warm down 1 mile.  Meet at 12pm at the Token Booth at 242 Street--the end of the line on the #1 or #9 subway train. No construction scheduled for the #1 or #9 (except it will run express from Times Square to 72nd Street, but that's good.)

SUNDAY, OCTOBER 8 ( ON YOUR OWN )  50-60-70-80 minutes easy ( whatever your standard long run is )