The Cham Pain 5k is New Years Day starting at 11:00 AM Reminder: If you are not feeling well or have been in contact with someone who has tested positive for Covid in the past 5 days from race day, we ask that you please stay home. We will open online registration for single day race entries Saturday morning at 7:30 AM. All walkups must register online. BCRR Shirts for those who ordered by 11/30 will be available for pickup. BCRR Gloves will be available for $5 per pair near the race … [Read more...] about Cham Pain 5K Update
COVID-19
All COVID-19 related posts are organized by chronological order, starting with the most recent, as well as on our special COVID-19 Updates Page.
Last Track Workout!
Final...and Special Track Session! Then Pizza! As we continue to deal with COVID, please bring your own water. Warm Up: • 10 minute jog warm up, dynamic stretching and strides Workout: You'll have to come out to find out what the workout is!! Cool Down: • 10 min jog When & Where When: Tuesday's at 5:45pm start with warm up and drills from July through October. See calendar for dates and times, in season and checkout the blog and Facebook group for the latest track … [Read more...] about Last Track Workout!
Countdown!
Countdown! As we continue to deal with COVID, please bring your own water. Warm Up: • 10 minute jog warm up, dynamic stretching and strides Workout: 1200(200), 800(200), 600(200), 400(200)200 all at current 5k race pace Cool Down: • 10 min jog When & Where When: Tuesday's at 5:45pm start with warm up and drills from July through October. See calendar for dates and times, in season and checkout the blog and Facebook group for the latest track workout … [Read more...] about Countdown!
Let’s Pre Again
PREFONTAINE - Long version! Early Season Prefontaine - mini. Here is a favorite (for most) workout! While there are many variations of this workout, we will be doing what I call the mini version. Later in the season we will revisit this workout with longer versions! As we continue to deal with COVID, please bring your own water. Warm Up: • 10 minute jog warm up, dynamic stretching and strides Workout: 1 Mile hard on track, 2 South Campus loop @ 70% effort (1/2 marathon-ish … [Read more...] about Let’s Pre Again
V02max with a side of Economy
CORRECTION: 200's are 24seconds FASTER than 5k race pace (not slower as prev mentioned) Tuesday Track - 10/5/2021 V02max with a side of Economy As we continue to deal with COVID, please bring your own water. Warm Up: • 10 minute jog warm up, dynamic stretching and strides Workout: 400(200), 400(200), 200(100), 200(100) x 3 The 400's should be at 5k race pace The 200's should be at 1 mile race pace (or roughly 24 seconds per mile FASTER than 5k race pace) Cool … [Read more...] about V02max with a side of Economy
Yasso, Part 1
Do you Yasso? Part 1 As we continue to deal with COVID, please bring your own water. Warm Up: • 10 minute jog warm up, dynamic stretching and strides Workout: 5x800 - run at the same time as you marathon goal pace, but in minutes. For example, if your marathon goal is 3hr, 30mins then your 800's should be run at 3mins, 30seconds Recovery is of equal time. Cool Down: • 10 min jog When & Where When: Tuesday's at 5:45pm start with warm up and drills from July … [Read more...] about Yasso, Part 1
To BSR……Magic Bus!
On Sunday October 10th, runners will once again be racing down Broad Street. You've been training all summer, and the Bucks County Roadrunners want to take one thing off your plate in preparation for the big day--transportation!! We have two busses heading down to the starting line, so that you can ride in comfort......with a bathroom!!! When the race is over and you cross the new finish line, head over to FDR park where the busses will be waiting to bring you home after our … [Read more...] about To BSR……Magic Bus!
lil’ V02 with a side of speed please
lil' V02 with a side of speed As we continue to deal with COVID, please bring your own water. Warm Up: • 10 minute jog warm up, dynamic stretching and strides Workout: 3x1200@ interval/5k pace(3mins) then 2x200@mile race pace(200) Cool Down: • 10 min jog When & Where When: Tuesday's at 5:45pm start with warm up and drills from July through October. See calendar for dates and times, in season and checkout the blog and Facebook group for the latest track workout … [Read more...] about lil’ V02 with a side of speed please
The ole Cut down Mile – Strength version
Cut down mile - Strength version As we continue to deal with COVID, please bring your own water. Warm Up: • 10 minute jog warm up, dynamic stretching and strides Workout: 1600 @ 10k pace 1200 @ 10k minus 10-15sec per mile 800 @ 1200 pace minus 10-15 seconds 400 @ 800 pace minus 10-15 seconds 200 @ 400 minus 10-15 secs All with 1-2 mins rest Cool Down: • 10 min jog When & Where When: Tuesday's at 5:45pm start with warm up and drills from July through October. … [Read more...] about The ole Cut down Mile – Strength version
2x2x2
I'll take 2 of those, and 2 of those....and 2 of those in the back! As we continue to deal with COVID, please bring your own water. Warm Up: • 10 minute jog warm up, dynamic stretching and strides Workout: 2x400 - 2x1200 - 2x400 (5k race pace) Cool Down: • 10 min jog When & Where When: Tuesday's at 5:45pm start with warm up and drills from July through October. See calendar for dates and times, in season and checkout the blog and Facebook group for the latest track … [Read more...] about 2x2x2