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 another 10 weeks at the very least until August or Sept. 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 7:15pm)

7:00-7:15 p.m.: Cool down jog and stretching

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

JULY 3

WORKOUT #17 DROP LADDER

We ran this workout back on May 8th. We will start with a 1600 meter interval then drop down to 2 400's and two 200's for those that want to. Here is the workout plan: 1600, 1200, then 800 for all groups. One or two 400's followed by one or two 200's is optional. The key is to give a strong and consistent effort on all intervals. Jog an easy lap on the outside lanes of the track for recovery in between intervals. Happy 4th of July everyone!

JULY 10

WORKOUT #18 2 x 1.5 MILE INTERVALS + optional strides on turf

Back to strength and endurance. A brand new workout as well. We will run 2 x 1.5 mile (6 laps) intervals on the track. The pace should be about your 10k goal race pace or slightly faster. Recovery will be 3 to 4 minutes. I would recommend jogging an easy lap and sipping some water in between intervals. Strides are optional after you finish your track workout. If you decide to run strides, I want you to run an easy 8 to 10 minutes to recover first. I was thinking 4 to 6 diagonal strides on the turf focusing on good running form and turnover. You can run them barefoot if you want. More info to come next week.

JULY 17

WORKOUT #19 COMBO (TEMPO + HILLS)

Back to tempo then hills. As usual, we will run for 15 minutes on the track at a tempo effort. Pace should be around your goal half marathon pace to start and finishing close to your goal 10k pace. We will jog an easy lap on the track and sip some water before jogging over to Cowan/Ravenna Park. Spencer will jog over with the group. Once at Cowan, we will run 4 to 6 x 30 sec uphill. The starting spot is the same. Recovery is a slow jog or walk downhill. Pace and effort should be hard on the uphill focusing on good running form, posture, and leg turnover.