Weekly Workout Schedule

Located in Astoria, NY,

Call us at 718-721-7844 or email us at jared@hrronline.org with questions

Any training runs at Rockefeller State Park or at any other venue will be announced in advance. The winter months will consist mostly of more REPS and TEMPO RUNS. Come Down!

** PLEASE BRING CLOTHES TO CHANGE AFTER EVERY WORKOUT **

WEDNESDAY SPEED/TEMPO WORKOUTS !

WEEK OF	INTERVAL	#LAPS / INT.	MILES
JUL 2010
7/07	400m x 12	1	2.98258
7/14	800m x 8	2	3.97678
7/21	1200m x 6	3	4.47387
7/28	1600m x 4	4	3.97678

AUG 2010
8/04	400m x 12	1	2.98258
8/11	800m x 8	2	3.97678
8/18	1200m x 6	3	4.47387
8/25	1600m x 4	4	3.97678

Sept 2010
9/01	400m x 12	1	2.98258
9/08	800m x 8	2	3.97678
9/15	1200m x 6	3	4.47387
9/22	1600m x 4	4	3.97678
9/29	5000m (5K)	12.5	3.10686

	Monday 7:30 PM : Hill Workout We meet at Shore Blvd at the bottom of the large open field between the Astoria Park swimming pool, and the Hellgate Bridge . The hill is about 200 meters up and it levels off for approximately 75 meters before you come down on the other side.
	Wednesday 7:30 PM : Speed Work - Astoria Park Track All workouts starts with a mile warm up and finishes with a mile cool down. We do repetitions of 400m , 800m , 1200m , 1600m with an occasional 5000m in the track. We split the groups according to abilities
	Thursday 7:30 PM : Group Run - Astoria Park Field House Starting and finishing in Astoria Park a 10k (more or less) group run .
	Saturday, 9:00 AM : Long Distance – Astoria Park Field House (October thru June) Saturday, 8:00 AM : July, August & September (summer months) Long distance group runs. Course and Distance to be determined