Tuesday PM Speed Workouts

Speedwork makes you faster and you don’t have to be fast to start speed workouts. There are real benefits for runners of all skill levels so don’t be bashful. For many years RVRR has trained on the Highland Park High School track, the Donaldson Park hills, the Rutgers Stadium hills and the D&R Canal Towpath.

There are three different speedwork training periods.

Ad Hoc: All year long RVRR runners connect on Facebook or in other ways to work out, usually at the Highland Park High School track but sometimes elsewhere for hill sprints and other exercises. To join in, just watch for Facebook posts or ask around though most often these are at 6:30pm on Tuesdays at the HPHS track.

Spring Grand Prix Preparation: Once again this year Pete Priolo*, former club president and professional trainer, will design speed exercises to help us be faster at the USATF-NJ Grand Prix distances, generally 5K to 20K. Because the club’s teams benefit from this training, there is a subsidy making individual costs modest. The weekly email blasts will be providing details soon. Last year everyone who participated set at least one PR (personal record).

This is a fun activity that is broken down into several groups of runners who maintain similar paces, so there’s pretty much a pace for everyone willing to give it a shot. In the process you learn a lot about the track, your abilities, and the perceived effort of various paces. There are about 12 sessions starting in late March-early April and continuing every Tuesday at 6:30pm.

Fall Marathon Preparation: Pete trained the same eager group (with a few additions and subtractions) for the Philly Marathon. The Club did not subsidize this session, which also lasted for about 12 weeks. Even if there is not a marathon in your Fall running plans, you can benefit from a consistent pattern of speedwork, competing against your peers in varying combinations of distance and intensity.

* Pete is an ultrarunner and trainer. Check out his web page, Go Farther Sports: http://ironpete.com/

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