Tuesday Night Workouts
Join us for our Upcoming workouts!
All paces welcome
Mark your calendars! The first workout is Tuesday, March 13, 2018.
6:15-6:30 p.m.: Warm up jog
6:30-7:00 p.m.: Interval workout
7:00-7:15 p.m.: Cool down jog and stretching
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.
Workout #1 Mile repeats
5:00 -5:30 min per mile pace: 5 X 1600 meters
5:30-6:30 min per mile pace: 4 X 1600 meters
6:30-8:00 min per mile pace: 3 X 1600 meters
8:00-10:00 min per mile: 2 X 1600 meters
10:00+ min per mile: 2 X 1600 meters
Notes: 1 lap recovery job in between intervals. The first mile will be at 75 percent effort, and your time will be used to figure out which pace group is best to run with. All workout volumes are suggestions and should be modified according to how you feel.
Workout #2 800-meter repeats
5:00-5:30 min per minute mile pace: 10 X 800 meters
5:30-6:30 min per minute mile pace: 8 X 800 meters
6:30-8:00 min per mile pace: 6 X 800 meters
8:00-10:00 min per mile pace: 4 X 800 meters
10:00 min per mile and above: 3 x 800 meters
1 lap recovery jog in between intervals
Notes: 1 lap recovery job in between intervals.
Workout #3 Pyramid
5:00-5:30 min per mile pace: 400m, 2 X 800m, 2 X 1 mile, 2 X 800m, 400m
5:30-6:30 min per mile pace: 400m, 800m, 2 X 1 mile, 800m, 400m
6:30-8:00 min per mile pace: 400m, 800m, 1 mile, 800m, 400m
8:00-10:00 min per mile: 800m, 1 mile, 800m, optional 400m
10:00+ min per mile: 800m, 1 mile, 800m, optional 400m
Notes: 1 lap recovery jog in between intervals
Workout #4 Coming Soon
Meet the Coach
This group will be led by Club Northwest member Spencer Walsh Read Spencer's bio and reach out to him at firstname.lastname@example.org with any additional questions. Please allow 48 hours for a response.