Tuesday Night Workouts


Join us for our Upcoming workouts!

All paces welcome

Contact: spencerwalshrunner@gmail.com

What's happening

We started the CNW Tuesday Night Workout Group back on March 13. So far so good. Many great efforts out on the track and tons of improvement. We will continue for the remainder of 2018! The group is free and open to the public so tell your friends and come get a workout!


6:15-6:30 p.m.: Warm up jog on track (jog opposite direction maybe) and surrounding area

6:30-7:00 p.m.: Interval workout on the track (longer workouts may go until 7:15 or 7:30pm, especially when we do tempo and hill combo workouts).

7:15-7:30 p.m.: Cool down jog and stretching or later depending on workout


Workouts are at the Roosevelt High School Track 1410 NE 66th St, Seattle, WA 98115.


The parking lot at Roosevelt High School is typically open for public parking during the scheduled workout time. During school events the parking lot can be crowded, but plenty of street parking is available nearby.

What to Bring

We recommend bringing a stop watch, water, electrolytes, layers to prepare for the weather, and a change of clothes for after the workout.

 Coach Spencer Walsh |  Bio

Coach Spencer Walsh | Bio


This group will be led by Club Northwest members Spencer Walsh and Ashley Nichols. Read Spencer's bio and Ashley’s bio Feel free to reach out at with any additional questions at spencerwalshrunner@gmail.com and anicholsxcr@gmail.com. Please allow 24 hours for a response. 

Upcoming Workouts

September - November: XC Training!

The September - November workouts will be geared toward preparing everyone for the cross country season. USATF XC Nationals will be in Spokane on December 8th, and is open to anyone who wants to run.

Anyone who is not training for cross country is welcome to continue training with us, and Spencer will modify workouts to prepare you for the race/distance you are training for.

December 4th

Workout #38 400s

We will be running 6-8 x 400m this week, with 1.5-2mins rest in between each 400m. For those of you racing this Saturday at Nationals or a road 5k, we recommend running 6 x 400m.

December 11th

Workout #39 Time Trial

 *Last workout until January 8, 2019*

We will be running a 2 mile time trial to wrap up the year! After which, we recommend everyone take a complete break from running and exercise for 1-2 weeks to recharge.

January 8th

Workout #1 of 2019!

TBD! If you are training for a specific race or distance - please let the coaches know! They can help to modify the workout for your needs to provide training guidance.