For this week's workout, click here.
Due to the coronavirus, we cannot physically train together as a club. We are encouraging everyone to maintain a level of fitness and here are some workouts to help you do that.
Start all workouts with a ½ mile to mile warmup and finish them with a ½ mile to mile cool down.
In addition to your normal mileage runs during the week, the following workouts are substitutes for the speed workouts we would normally do on the track Monday and Wednesday. The coaches assume that most of you will be running on the roads.
If you have any questions concerning the workouts, feel free to email one of the coaches:
- Bob or Anne firstname.lastname@example.org
- Jon email@example.com
- Rick firstname.lastname@example.org
- Peter pmsedgwick@SSOsales.com
- Mike Michael@fadilassociates.com
April 6 – Pickups
30 second pickups x 8-15
During a 3-5 mile run at a comfortable pace, alternate 30 seconds of fast running (pickups) with 2 minutes at the comfortable pace, nonstop.
April 8 – ½ miles (800 meters)
Repeat ½ mile runs (800 meters) with a ½ - 2 minute jog recovery x 5-8
Either measure the distance beforehand, or run the ½ miles at the pace times you’ve been doing indoors.
April 13 – Out and back
During an out and back run of 2.5 – 5 miles, run out 1.25 – 2.5 miles at your normal road training pace, then turn around. On the way back, use the telephone poles to measure your fast running as follows –
Run faster for 2 consecutive poles, then jog slowly to the next pole, and repeat that pattern all the way back to your starting point.
April 15 – Ladder
At your present 5k pace, run 6 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute with a 90 second easy jog recovery between each run.
Advice for runners from PTs, MDs, and your coaches
Below are tips and advice for everything from avoiding injury to strength training. More at the Coaches Corner.
News & Announcements
The coaches plan to publish group workouts, to be accomplished individually, beginning the week of April 6, when we originally intended to start outdoors. Be sure to warm up thoroughly and maintain a respectful distance from other runners on any of the local tracks...
Performance Physical Therapy is now offering Club members free Telehealth/Virtual consultations. If you have a physical issue and are wondering what it might be and what it would take to resolve, you can consult with a physical therapist (often one of the Performance...
We held out as long as we could, but we are halting all club-sponsored group runs and workouts for the indefinite future. This includes organized Saturday morning runs and Tempo Tuesdays. Coaches want to coach and runners want to run, but considering the precautions...
I was just visiting my friends at NBX Bikes in Providence because of a frayed break cable and they informed me there’s a tune-up special going on now until the end of February. I know for many of you riding outside may feel like a long ways away, but it will come...
One of our club members, Thom Spann, is actively engaged in collecting running shoes that would otherwise be discarded and donating them to “Gotsneakers?”, a shoe recycling organization that distributes running shoes to young athletes in need. By donating your...
Countdown to 2020 Women's Classic