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.

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.