Tuesday Night Workouts
Join us for our Upcoming workouts!
All paces welcome
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.
MEET THE COACH
This group will be led by Club Northwest member Spencer Walsh. Read Spencer's bio and reach out to him at firstname.lastname@example.org with any additional questions. Please allow 24 hours for a response.
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.
Workout #28 Ladder
This week will be a ladder on the track, starting long and ending long. 1200m - 800 - 400 - 200 - 200 - 400 - 800 - 1200, all with 2 minutes rest in between and 2 minute between the 200s. See you there!
Workout #29 XC Hills!
We will be heading back to Ravenna this week while the sun is still around at practice time. Get ready for 4-6 x 2min Ravenna Hills! We will be working on staying strong while cresting the hill.