NOTE: Due to the COVID-19 outbreak in NYC, we are suspending all weekly group runs starting March 12th until further notice. We are doing this for the safety of the athletes who join but also for the leaders who lead every week.
Astoria Track is BACK!
Meet at 6PM and warm up until we begin drills.
Drills at 6:15PM.
Workout around 6:20PM.
Join us Tuesdays for weekly sessions that will focus on drills and speed intervals. Everyone is welcomed to attend whether you are new to track workouts or experienced. Don’t want to do speed workouts? That’s fine! Come and run your easy miles with us.
Practicing drills and good form will make sure you run efficiently. Speed intervals will work on top end speed and finishing strong at races. Later intervals will be longer and work on speed endurance rather than top speed. The workouts will build up each week approximately until the end of February of 2020.
11/26 - 4x50m, 4x100m, 8x200m
12/3 - 4x200m, 4x400m, 4x200m (*Due to an icy track, this was changed to 4x200, 6x300, 4x200m)
12/10 - 4 x (300m, 400m, 300m)
12/17 - 3 x (1000m, 600, 400m)
12/24 - 4-6 x 1200m
12/31 - NO SESSION. Meet at Forest Hills on 1/1 for the QDR 5K and 10K Time Trial
1/7 - 4 x 200m, 8 x 400m, 4 x 200m (200m jog after the 200s, 400m jog after the 400s) (can make this shorter if anyone is running at the Armory on 1/9)
1/14 - 6-8 x 800m (400m rest)
1/21 - 6-12 x 400m (60s rest) (shorter workout in case anyone is running at the Armory on 1/23)
1/28 - 6-10 x 1k (400m rest)
February - 6 weeks until the NYC Half and 7 weeks until the QDR Half!
2/4 - 6-8 x 1200m (400m rest)
2/11 - 3 x 2 mile (800m rest)
2/18 - 2 x (3 x 1 mile) (400m rest between reps, 800m rest between sets)
2/25 - 2 x 2.5 mile (5 min rest)
3/3 - 8-10 x 800m (400m rest)
3/10 - Group 1 (NYC HALF): (2 x 1mile, 2 x 800m w/ 400m rest), Group 2: 8-10 x 1K w/ 200m rest
3/17 - Group 1 (QDR HALF): (2 x 1 mile, 2 x 800m w 400m rest), Group 2: 8-10 x 600m