Join us for our Upcoming workouts!

All paces welcome

 This group will be coached by Spencer Walsh. Check out his bio or email him at 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.

Upcoming Workouts

May 15

Workout #10 COMB0 TEmpO + HILLS

15 min. tempo run on the track at about half marathon goal pace

10 to 12 min. jog recovery including jog to Cowan/Ravenna Park

Spencer will jog over with group

4 to 6 x 30 second hill up West Ravenna (walk/slow jog 1:30-2:00 recovery)

May 22

WORKOUT #11 MILE INTERVALS

Back to Mile repeats. This was our very first workout back on March 13th (I am guessing many of you have improved in that 2 months.)

Most folks will run 3 to 4 mile repeats.

Effort should be hard. Pace about 5k to 10k goal race pace. Jog a slow lap for recovery.

May 29

WORKOUT #12 1000 METER INTERVALS

A fresh workout for our group. Perfect for folks wanting to set a new PR or run faster in the 5k. We will run 4 to 6 1000 meter repeats at about 5k goal race pace. The goal is to progressively run faster as you continue through the workout (You should finish faster than you start). 2 min jog recovery on the track or infield. You will start and finish in a different place on the track. 2.5 laps on the track equals 1000 Meters.

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. 

Tuesday Night Workouts

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 Coach Spencer Walsh |  Bio

Coach Spencer Walsh | Bio