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 the remainder of 2018! 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 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

September - November: XC Training!

The September - November workouts will be geared toward preparing everyone for the cross country season. USATF XC Nationals will be in Spokane on December 8th, and is open to anyone who wants to run.

Anyone who is not training for cross country is welcome to continue training with us, and Spencer will modify workouts to prepare you for the race/distance you are training for.

November 6th

Workout #34 Pre-Race

This workout will be geared toward preparing those racing the PNTF XC Championships on November 11th. We will be doing 4 x 800m at race pace, 2.5 mins rest in between; 3-5min jog; then 4 x 200m faster than race pace, 1-2mins rest in between. For those not racing, we recommend doing 4-6 x 800m at 5k pace.

November 13th

Workout #35 Tempo

Tempo week! We will be running a 15 minute tempo on the track this week. For those who raced PNTF XC, this should be more of a slower, recovery-oriented workout. For those who didn’t race and feel good, there is an option to do a cut-down: 10 minutes at comfortable tempo pace then pick up the last 5 minutes from tempo -> 10k -> 5k in the last minute or so.