Tuesday Night Workouts


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!


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.

Coach Spencer Walsh |  Bio

Coach Spencer Walsh | Bio


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.

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!


Welcome to June/almost summer!! It’s getting hot, so remember to bring a water bottle and to hydrate before, after, and during workouts. The water fountain does not always work lately at the school. This month we will continue to take advantage of the weather and work on sharpening speed!

June 18th

Workout #22:

1st Annual CNW Solstice Relays!

This is a special workout week, as we will be running all reps in the form of a relay!! There will be prizes and lemonade! Everyone will be running 3 x 400m, 4 x 800m, 1 x 400m. Rest will depend on how speedy your teammates are. Pace will be 3k on the 400s and 10k to 5k on the 800s (or faster for the glory!).

June 11th

Workout #21: 600s

This weeks’s workout is 6-8 x 600m, with 2 minutes rest in between. Aim to run these at 5k or 3k pace (3k if you’ve been doing regular speed workouts and feel good), working your way down to mile pace for the last 1-2 reps.

June 4th

Workout #20: Fartlek + Hills

We will be running a fartlek of 5 mins, 4 mins, 3 mins, 2 mins, 1 min with half rest (i.e. 5 mins fartlek / 2.5 mins rest; 4 mins / 2 mins rest). Then we will jog down to Ravenna and run 6 x 30 second hills.

May 28th

Workout #19: 1200s

This week’s workout is 4 x 1200m @10k pace, with 2.5 mins rest in between each rep. For those of you training for a longer races (10k or longer), we recommend running 5-6 reps if you are able to hold the pace easily.

May 21st

Workout #18: Broken Tempo

 We will be running 2 x 8mins tempo, 1.5 minute rest, followed by 6 strides on the infield (if there’s space). Make sure you feel fully rested (~3-5mins) after the tempo before starting the strides. Tempo pace should be between half marathon and 10k pace.

May 14th

Workout #17: 600s / 1ks

This week’s workout will be 3 sets of 600m / 1000m, and finishing with a 600m (i.e. 600, 1k, 600, 1k, 600, 1k, 600). There will be 2.5 minutes rest in between each repeat. The 600s should be run around 3k pace, working down to mile pace if you feel good. The 1ks should be run at 5k pace.

May 7th

Workout #16: Quarters

Full speed this week! We will be running 8-10 x 400m with 90 seconds rest (or full rest, i.e. rest the amount or time it takes you to run a 400m). The pace of the 400m should be 3k-Mile pace. Now that we have done a couple of speed workouts, this workout should be done faster than when we ran quarters in early March.