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 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!

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 7:15 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

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 members Spencer Walsh and Ashley Nichols. Read Spencer's bio and Ashley’s bio Feel free to reach out at with any additional questions at spencerwalshrunner@gmail.com and anicholsxcr@gmail.com. Please allow 24 hours for a response. 

Upcoming Workouts

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.

January - February

Welcome back to training! These next few weeks will be geared toward developing a base for races in warmer weather months.

January 8th

Workout #1 of 2019!

This week will be 2 x 2 miles with 3 minutes rest with 4-6 strides on the turf afterward. If you haven’t been running much over the holidays, shoot for 2 miles, 3 minutes rest, then 2 x 800 meters. The pace should start at tempo pace, and work down to 10k pace.

January 15th

Workout #2: Base Building

This week will be 2 x 1.5 miles with 3 minutes rest, and 2 x 400m. The 1.5 mile repeats should be done at 10k or between tempo pace and 10k. The 400m repeats should be run at faster than 10k.

January 22nd

Workout #3: Mixing up the Pace

Ladder time! This week will be a ladder of 1200, 800, 400, 200, 200, 400, 800, 1200, with a 400m jog rest in between. The goal of this workout is to control and adjust your paces, so that the 200s are run very fast and the last 1200 is run faster than the first.

January 29th

Workout #3: Mile Repeats

This week is 3 x Mile, with 2.5 minutes rest in between. The goal of this workout is to run a pace you can hold steady (not increasing or decreasing), such as 10k race pace or tempo pace.

*February 5th - Cancelled due to Ice*

(Workout #4: Tempo)

This week is cancelled due to ice. We recommend doing this workout on a treadmill or in an area with solid footing (step with intention!). Run a 20 minute tempo, picking up the pace for 30 seconds starting at the 15min mark, i.e. 30secs faster at 15min, at 15:30 slow down for 30secs, then pickup for 30secs at 16mins until 20mins. The tempo should be run at a pace you can hold for an hour, or somewhere between 10k and half marathon pace.

February 12th - Cancelled due to Slush

(Workout #5: Hill Repeats / 800s)

 This week’s practice is cancelled due to snow/slush conditions. The track is not very runable. For those of you with a treadmill, we recommend doing 6 x 800m, 2 mins rest or 6 x 3mins, 2R. If you do not have a treadmill, there are several hills in the Seattle area that are clear of snow, we recommend doing 10 hills wherever you can find them!

 February 19th - Track is BACK!

Workout #6: 1ks

The track is clear! Huzzah! This week will be 5-6 x 1k @10k race pace, with 2 minutes rest in between each rep.