Tuesday Night Workouts
Join us for our Upcoming workouts!
All paces welcome
We started the CNW Tuesday Night Workout Group back on March 13th, 2018. So far so good. Many great efforts out on the track and tons of improvement. 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). Most workouts are ~3 miles total in length.
7:15-7:30 p.m.: Strides, cool down jog, and stretching or later depending on workout
6:00ish-6:15 and 7:30-7:45ish: Office hours! Feel free to come ask the coaches questions about training or life :).
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.
2019 is here!
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.
The coaches would like to remind all athletes to remember to take a week or two off every 12-16 weeks (no running no biking no nothing!). Progress is both the combination of stress and rest!
Cross Country season is now fully underway! Most workouts will be focusing on building up our fitness and harder workouts.
Additionally, Roosevelt High School has some soccer games during our normal practice time (7pm), so we will be going to Ravenna on these nights. http://www.metroleaguewa.org/index.php?league=8&page_name=school_home&school=69&sport=0&tab=1
Up Ladder and 400m Combo
This week’s workout will be 400m, 800, 400, 1200, 400, 1600, 400, with 2mins rest in between each rep. The 400m reps should be run at Mile pace, and the longer reps should be run at 5k pace. If you are coming off of a race or big training effort, we recommend starting at 3k pace instead of mile, and 10k pace instead of 5k.
Tempo + Hills
In anticipation that we may have to share the track this week, we will be doing a combo workout: 10 minute tempo on the track, 2 mins jog rest, then 3-4 x 2 minute hills on 12th street. The rest for the hills will be the jog back to the start - watch out for cars!
This week will be some speedy 400s! We do this workout every couple of weeks to get the wheels turning and assess your current fitness. The workout is 8-10 x 400m @5k to 3k pace, with equal rest ~1.5-2mins.
We will be heading back to Ravenna today (there is another soccer game at the track). The workout will be 6-8 x the Ravenna 2-3min Hill Loop with 1.5mins rest, starting underneath the bridge at a steady pace, then surging on the crest of the hill, running around the field on the dirt path, the running back down to the start. The entire loop (uphill and down) is 1 repeat. The focus of the workout is picking up the pace at the top of the hill and holding until the end of the loop.
This week is a bread n’ buttah workout: 3-4 x mile @10k pace, 2 minutes rest. This workout will help develop strength and endurance for racing.
Grass Fartlek in Ravenna
We will be practicing running on grass this week in preparation for cross country racing (or for lower leg/ankle strengthening!). The workout is 5-4-3-2-1-1-1 minutes, with 2 minutes jog rest in between all reps except the 1 minute reps will have 1 min rest.
Tempo + 200s
This week’s workout will be a 2 mile tempo, 2 minutes rest, then 8-10 x 200m @3k-Mile with 200m jog rest.
800s and 400s
This week’s workout will be 4-5 sets of 800m @10k pace, 1 minute rest, then 400m HARD (3k/mile pace), with 2.5 minutes rest in between each set.
Ravenna Long Hills
This week’s workout will be 3-4 x Ravenna Long Hills (~.75), with the downhill jog as rest. The Ravenna Long Hill starts at the softball field by 55th street, and ends at the park sign by Brooklyn Ave.
This week’s workout will be 2 x 8 minute tempo, with 1.5 minutes rest. After the tempos, take 2-3 minutes rest, then we will run 4 x 1 minute hills up 11th street, and the rest will be jogging back to the start of the hill.
This week’s workout will be 4 x 1200m, with 2-2.5min rest. Temperatures look to be in the mid-80s, so we recommend pacing this workout closer to half marathon pace, and cutting down to 10k only if you feel good and in control. Sun and heat will slow you down - so this workout will be more of a mental exercise than about hitting paces.
Bread n’ Butter workout tonight: 8-10 x 400m with 90s rest (or full rest, 60s 400m = 60s rest). Most of you will run these around 5k to 3k race pace, and those who are super fit should be 3k to mile pace.
We are going to take a break from the heat and head to Ravenna to run some hills! The workout is 6-8 x 2min hills, the rest will be a light jog back to the start of the hill. Also - Ravenna’s water fountain is working, and is located at the top of the hill.