Where: George School Track (park by alumni gym) 1690 Langhorne Newtown Rd, Newtown, PA 18940
When:
5:50pm – warm up jog
6:00pm – start dynamic drills
All paces are welcome!
Warm Up: 10 minute jog warm up + dynamic stretching
Workout:
Beginner/Intermediate track workout:
• 6-8 x 400 at 5k pace with 200 recovery jog in between
Advanced threshold and speed workout:
• 1600 at threshold with 200m or 90 sec rest • 1200 at threshold with 200m or 90 sec rest • 800 at 5k pace + 400m or 3 min rest • 2×200 at mile pace with 200 recovery jog in between
Cool Down: 10 min jog
Running calculator for paces: https://runfastcoach.com/calc2/index.php