Tuesday Night Workouts

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Join us for our Upcoming workouts!

All paces welcome

 This group will be coached by Spencer Walsh. Check out his bio or email him at spencerwalshrunner@gmail.com.

Schedule

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

Location

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

Parking

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.

Upcoming Workouts

March 13

RSVP Here

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.

March 20

RSVP Here

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.

March 27

RSVP Here

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

April 3

RSVP Here

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 spencerwalshrunner@gmail.com with any additional questions. Please allow 48 hours for a response. 

Coach Spencer Walsh | Bio

Coach Spencer Walsh | Bio