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 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



We ran this workout back on June 19th. As the distance of our intervals drop, our pace/effort should increase a bit. We will run 4 to 5 x 1200 Meter intervals (3 laps) at about your 5k race pace. I would advise starting a bit conservatively and then picking up your effort as you complete each interval. Jog an easy lap on the outside lanes of the track for recovery. Remember to bring a water bottle! Please stay hydrated! It's supposed to be a bit cooler, but will likely still be 80-85 on Tuesday.



We ran this workout back on June 5th. We will run 5 to 7 x 800 Meter intervals (2 laps) at about your 3k or 2 mile race pace. If you don't know what that pace is, then just make sure you push yourself and give a strong effort. Jog an easy lap on the outside lanes of the track in between each interval for recovery. I would also advise that you pace yourself a bit and strive to run each interval consistently fast and run your faster intervals at the end of your workout and not at the beginning! The forecast calls for cooler weather next week. However, you still need to stay hydrated! Bring a water bottle! It's a good habit to practice.



We will run a drop ladder workout. We have done this workout two or three times now. Runners seem to enjoy this workout. Here is the plan: Start with a 1600, then 1200, and 800. Everyone should be able to complete 1600, 1200, and 800. 1-2 x 400 and 1-2 x 200 are optional. Entire workout is 4800 meters or 3 miles of work. Pace should be about 5k effort on 1600 and then hopefully a bit faster on the 1200 and 800. The 400's and 200's are a great way to practice running fast when your legs are fatigued. Jog an easy lap for recovery in between intervals. An easy 200 meter jog in between 200's is fine. Remember to bring a water bottle! Stay hydrated! Fun and challenging workout!