Tuesday Night Workouts

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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 another 10 weeks at the very least until August or Sept. The group is free and open to the public so tell your friends and come get a workout!

Schedule

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 7:15pm)

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.

 Coach Spencer Walsh |  Bio

Coach Spencer Walsh | Bio

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 24 hours for a response. 

Upcoming Workouts

JUNE 12

WORKOUT #14 COMBO WORKOUT 

Back to Tempo then Hills. We will run a 15 minute tempo on the track at 10k to Half-Marathon goal race pace. We will jog/recover for 10 to 12 minutes.

Spencer will jog over to Cowan/Ravenna with the group. We will run 4 x 45 sec-1 min. hills. Starting in same spot as 4 weeks ago when we ran hills at Cowan. Focus is on strength. Run the hills hard with good running form. Recovery will be walk/slow jog downhill. 

JUNE 19

WORKOUT #15 1200 METER INTERVALS

We ran 1200 meter repeats back on April 3. Another chance to gauge your running improvement. We will run 3 to 5 1200 meter repeats at about your 5k goal race pace. Jog an easy lap for recovery in between intervals. Its going to be warm so make sure to bring a water bottle to stay hydrated.

JUNE 26

WORKOUT #16 400 METER REPEATS

Back to speed and some old fashioned 400 meter repeats. We will run 6 to 10. Pace should be a hard effort, probably around your goal mile race pace. So if your goal is to run a 6:00 mile you should be running about 1:30 or 90 sec. The key is to give a consistently hard effort on each 400. Jog an easy lap on the outside lanes of the track for recovery.