Coast Guard Running Club

Thursday Evening Workout for 26 JAN

CEpperson — Thu, 26 Jan 2012 04:53:51 +0000

Offer you two options for this evening.

Lighter/Quicker for New Editions and those racing over the weekend:

- Warm up mile, stretch, and strides

- 4X200, 4X300, and 4X400 (faster than mile)

- Mile cool down

Long and Steady:

- same warm up

- 3X600m (2 min rest)

- 2X1200m (3 min rest or lap recovery)

- Mile warm down

Tuesday Am Hill workout for 24 JAN 2012

CEpperson — Mon, 23 Jan 2012 10:20:02 +0000

A change of pace or incline to our normal track workouts. We’ll begin our warm up at NBG as usual and work our way over to Sumay Cove for some hill repeats:

Seasoned Runners: 7 X Hills

New Editions: 5 X Hills

Recover with a slow jog down the hill

Cool down back to the track.

All the motivation you need to join Coast Guard Running Club-Guam.. Angels!

CEpperson — Sat, 07 Jan 2012 07:56:14 +0000

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Tuesday Am 200 easy 200 hard continuous series

CEpperson — Mon, 02 Jan 2012 12:42:43 +0000

Hello 2012! Nothing like turning back time to one of those great 2011 track workouts. We’ve hammered this one out a few times since last summer. Always a great workout to work on speed and balance with endurance by going for either 3200 or 5000 meters. Choose your medicine for the day based on the level of fitness you are at currently.

2000 meter warm up

-stretch/strides

3200/5000 continuous series of 200m hard with a 200m recovery. Pace for hard 200s should be at your fast mile pace.

Enjoy the workout!

Video from the Tuesday AM hill workout

CEpperson — Tue, 20 Dec 2011 08:12:06 +0000

RUN_AM

Thursday Evening rain or shine track work

CEpperson — Thu, 15 Dec 2011 05:40:06 +0000

The map is saying rain and possibly some rain. While we’re saying 600s, 400s, and 300s is a great way to pass the time on a rainy day!

1.5 mile warm-up

4X600s with 200m rest between each

4X400 with 1 minute rest

4X300 with 100 m rest

Mile warm down in the grass….

Thursday AM “Great Pyramid” Workout

CEpperson — Wed, 07 Dec 2011 04:43:48 +0000

Pushing up our workout to Thursday morning.

Mile Warm-up followed by stretching and strides

Pyramid workout is not designed to be total effort this week, since we have a number of runners headed to the USO 5K this weekend.

200, 400, 600, 800, 1000, 800, 600, 400, 200

Rest is 200 m until the 800,1000, 800 elements which you get a lap recovery after each.

As always be consistent with your splits on the way up and down.

Mile warm down

“You gotta live it to feel it, you didn’t you wouldn’t get it.” … Eminem….. 800s and 400s for Tuesday Morning

CEpperson — Mon, 05 Dec 2011 11:53:48 +0000

Back out the door for some 800s and 400s.

Not sure if the Eminem quotes defines our workout completely, but we need some motivation for the early morning.

mile warm-up

strides

4X800 at 2 mile pace (so if you run 11 minutes) then shoot for 2:40 to 2:45

rest should be a moderate 400 recovery lap between each

4X400 at mile pace (s0 if you run a 5:00 mile) then lets shoot for 73-75 for each

rest will be a slow 200 m recovery

Mile warm down

Gotta live it to feel it!

3, 5, and 10s…. Tuesday Morning Workout

CEpperson — Mon, 28 Nov 2011 11:31:24 +0000

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Ladder Speed Workout for Tuesday Morning

CEpperson — Mon, 21 Nov 2011 04:31:53 +0000

A ladder workout to keep things fresh.

1600 m warm-up

6X50 m strides

400, 800, 1200, 1200, 800, 400

Recovery is 200 m for the 400s and 400 m for everything else.

1600 warm-down on the grass

Focus on even splits… if you run a 90 sec first 400, then try to 90 secs on the way back down, same for all.

Bring a watch and AGAIN focus on even splits… recover at a speed that will let you feel fresh for the next interval.