Individual Workout
Sunday, December 3, 2000
Long easy run.
Individual Workout
Monday, December 4, 2000
Day off.
Workout Week of November 20 -
26, 2000
Notes: Indoor Practice at the Armory
will be held on Monday and Wednesday, for the next two weeks.
These changes are due to the Thanksgiving Day Holiday this Thursday
and to the first indoor track meet which will be held on Saturday,
Dec. 2nd.
Team Workout
168th Street Armory Indoor Track
Monday, November 20, 2000 @ 6:30 PM
Warm-Up
1.5 to 2 miles
Set 1
Strides
10-15 x 100 @ 400 Meter race pace with 2.5
minutes between repetitions.
Cool Down
1.5 to 2 Miles
Individual Workout
Tuesday, November 21, 2000
Recovery Run:
7-8 miles
Team Workout
168th Street Armory Indoor Track
Wednesday, November 22, 2000 @ 6:30 PM
Warm-Up
1.5 to 2 miles
Set 1
5 x 800 Meters
Run at your 3000 Meter race pace with a 2.5
minute recovery period between repetitions.
Cool Down
1.5 to 2 Miles
Thanksgiving Day Individual Workout
Thursday, November 23, 2000
Recovery Run:
7-8 miles easy
Individual Workout
Friday, November 24, 2000
Run: 6 miles
Individual Workout at Reservoir or Outdoor
Track
Saturday, November 25, 2000
Warm-Up
1.5 to 2 Miles
Set 1
3 x 1 Mile repeats at 5000 Meter race pace with
1.5 minutes between repetitions
Cool Down
1.5 to 2 Miles
Individual Workout
Sunday, November 26, 2000
Day off or light jog.
Workout Week of November 14 -
20, 2000
Coaching Tips: Please remember to
warm up and cool down properly. A proper cool down aids in
recovery and muscle development.
Team Workout
168th Street Armory Indoor Track
Tuesday, November 14, 2000 @ 6:30
PM
Warm-Up
1.5 to 2 miles
Set 1
6 x 800
Run at your 3000 Meter pace with a three to
four minute recovery period between repetitions.
Cool Down
1.5 to 2 miles
Individual Workout
Wednesday, November 15, 2000
Recovery Run - 6 miles
Team Workout
168th Street Armory Indoor Track
Thursday, November 16, 2000 @ 6:30 PM
Warm-Up
1.5 to 2 miles
Set 1
10 x 400 Meters
Run at your 1 Mile race pace with a
one minute recovery period between repetitions.
If you are racing on Sunday you may wish to
perform some easy 400 Meter runs, 200 Meter Runs or strides instead
of the 400 Meter Set.
Cool Down
1.5 to 2 miles
Individual Workout
Friday, November 17, 2000
Recovery Run - 5 miles
easy
Team Workout
Central Park Outdoor Reservoir - 90th Street
and 5th Avenue
Saturday, November 18, 2000 @ 11:00 AM
Warm-Up
1.5 to 2 miles
After warming up we will meet at 11:30 AM at
90th Street and 5th Avenue
Set 1
3 x 1 Mile
Run at a pace faster than your 5K race
pace with a three minute recovery period between repetitions.
If you are racing on Sunday you
may wish to run 3-4 miles easy instead of the mile repeats followed
by some strides for form.
Cool Down
1.5 to 2 miles
Individual Workout and Race Day
Sunday, November 19, 2000
Day off or light jog.
Holmdel Masters National
Championship 5k race
Team Workout
168th Street Armory Indoor Track
Monday, November 20, 2000 @ 6:30
PM
Due to the Thanksgiving
holiday, we will meet at the Armory on Monday (11/20/00) and Wednesday
(11/22/00) instead of Tuesday and Thursday. We will post
the workout ASAP.
Workout Week of November 7 - 13,
2000
Team Workout
168th Street Armory Indoor Track
Tuesday, November 7, 2000 @ 6:30 PM
Warm-Up
1.5 to 2 miles
Set 1
4 x 1000 @ 3k pace with 4 minute recovery between
repetitions
Cool Down
1.5 to 2 miles
Individual Workout
Wednesday, November 8, 2000
Recovery Run: 6 miles
Team Workout
168th Street Armory Indoor Track
Thursday, November 9, 2000 @ 6:30 PM
Warm-Up
1.5 to 2 miles
Set 1
8 x 200 Meters @ one mile race pace with 100
Meter recovery jog
2 x 300 Meters @ 5000 Meter race pace with 100
Meter recovery jog
Cool Down
1.5 to 2 miles
Individual Workout
Friday, November 10, 2000
Recovery Run: 5 miles easy
Individual Workout
Saturday, November 11, 2000
3-4 miles easy
Form Strides
Race Day
Sunday, November 12, 2000
Van Cortland Park
Pre-race warm-up
5000 Meter race -- NYRRC Cross Country Championship
10:15 AM Open Men 5K
10:30 AM Open Women 5K
10:45 AM Veteran Men 5K
11:00 AM Veteran Women 5K
Warm down: 2 miles
Individual Workout
Monday, November 13, 2000
Day off or Aqua jogging
