Bucks County Roadrunners

Track Workouts

Workout schedules, location changes, and other information pertaining to BCRR track workouts are posted here, in season (early spring through late fall). The current workout schedule is typically posted by mid-afternoon, on day of workout.

BCRR Track Workout

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Hello BCRR!!! I'm thrilled to announce that I'll be coaching the final six practices of the season! I'd also like to extend my gratitude to Alex for his hard work this season; we genuinely appreciate it!! And just for this Tuesday, our practice is shifting to 6:30pm, same spot at Council Rock South. See you then! Tuesday's Workout! Warm Up: 1-2 Miles (Based on your mileage needs) + dynamic stretches, drills, and striders Workout: • 2 X 1600 @ Tempo Pace - RPE 6/7 • 400m … [Read more...] about BCRR Track Workout

BCRR Tuesday Track Workout – 9/19/2023

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BCRR Tuesday Track Workout – 9/19/2023 The Ultimate Test: This workout will tell you exactly what you can run in a 5k. Where: Council Rock High School South TrackWhen:5:50 pm – warm-up jog6:00 pm – start dynamic drillsAll paces are welcome!Warm Up: 10-minute jog warm up + dynamic stretching3x800m @5k pace / 200m easy jog recovery, 6:00 jog recovery, 2400m @5k pace, same pace as 800s, if you can run hold the same pace for this distance you are capable of running that pace for a … [Read more...] about BCRR Tuesday Track Workout – 9/19/2023

BCRR TRACK WORKOUT UPDATE!!!

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Attention BCRR!!! Photo by: Wayne Fish For the next two weeks: 9/5 and 9/12, The track at Council Rock South High School will be unavailable for the start of the school year. Therefore, I feel as if the most convenient solution is for the group to meet at the McTuesday group run. The McTuesday group run is a pretty flat/fast 4 mile loop and if people want to get a workout in here a couple ideas:4 mile tempo: Run a 4 mile easy tempo around marathon pace or about 50 seconds slower than 5k … [Read more...] about BCRR TRACK WORKOUT UPDATE!!!

BCRR Tuesday Track Workout – 8/29/2023

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BCRR Tuesday Track Workout – 8/29/2023Rhythm Miles: Classic TCNJ summer workout, endurance type workout I have done at least 10 times before.Where: Council Rock High School South TrackWhen:6:00 pm – start dynamic drillsAll paces are welcome!Warm Up: First Rhythm Mile5-8x mile: First mile @regualr distance run pace, each mile gets progressively faster by about 15 seconds. 60 seconds rest between miles. Note first mile is considered warm up, last mile is considered cool down which will be at … [Read more...] about BCRR Tuesday Track Workout – 8/29/2023

BCRR Tuesday Track Workout – 8/22/2023

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BCRR Tuesday Track Workout – 8/22/2023VO2 ladderScientifically a ladder is the best way to ensure that you are in the VO2 zone the longest.Where: Council Rock High School South TrackWhen:5:50 pm – warm-up jog6:00 pm – start dynamic drillsAll paces are welcome!Warm Up: 10-minute jog warm up + dynamic stretching800/1200/1600/1200/800 @5k pace with 400m jog recovery Cool Down: 10-minute jog … [Read more...] about BCRR Tuesday Track Workout – 8/22/2023

BCRR Tuesday Track Workout – 8/8/2023

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BCRR Tuesday Track Workout – 8/8/2023THIS IS MY WORKOUT THIS WEEK IN PREPERATION FOR THE ASBURY PARK SHEEHAN CLASSIC 5k THIS SATURDAY !!!!!!!(my paces for a 15 minute 5k runner, workout from LTC coach of multiple Olympic trials qualifying athletes)Where: Council Rock High School South TrackWhen:5:50 pm – warm-up jog6:00 pm – start dynamic drillsAll paces are welcome!Warm Up: 10-minute jog warm up + dynamic stretching5x1200 threshold pace 20-25 seconds slower than 5k / 200 jog recovery (my times … [Read more...] about BCRR Tuesday Track Workout – 8/8/2023

BCRR Tuesday Track Workout – 8/1/2023

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HI EVERYONE I usually post a track workout for BCRR at Council Rock South High School, but today I was really lazy, forgot, and don't feel motivated to drive out to Newtown for the workout. However, since the past couple track workouts we haven't gotten that many people to show up, I thought that it would be a good idea for people to go to McTuesdays today instead. They usually run a 4 mile loop and a really great workout that people could do would be to do a 4 mile tempo today.BCRR Tuesday … [Read more...] about BCRR Tuesday Track Workout – 8/1/2023

BCRR Tuesday Track Workout – 7/25/2023

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BCRR Tuesday Track Workout – 7/25/2023 EDIT: workout may be cancelled due to thunderstorms. I will go to CR South at 6pm and if there are still storms I will tell everyone to go home and we will do the workout next week.Where: Council Rock High School South TrackWhen:5:50 pm – warm-up jog6:00 pm – start dynamic drillsAll paces are welcome!Warm Up: 10-minute jog warm up + dynamic stretching2-4x100m strides walk back recoveryMarathon 200s:Up to 16x200/200 alternating 200 @5k pace / 200 15 … [Read more...] about BCRR Tuesday Track Workout – 7/25/2023

BCRR Tuesday Track Workout – 7/18/2023

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BCRR Tuesday Track Workout – 7/18/2023Where: Council Rock High School South TrackWhen:5:50 pm – warm-up jog6:00 pm – start dynamic drillsAll paces are welcome!Warm Up: 10-minute jog warm up + dynamic stretching2-4x100m strides walk back recovery2(4x500) @mile pace, 400m jog between reps, 800m jog between sets5x200 fast, 200m jog recoveryCool Down: 10-minute jogScience: learning to run strides matters, they force the oxygenated blood into the muscles so it’s more readily available. A lot of … [Read more...] about BCRR Tuesday Track Workout – 7/18/2023