Story for NYRR GT intervals
We’ll be running 2.5 to 3 miles of speedwork: pickups of one mile, two half-miles, and two to four quarter-miles. The course is along a one-mile stretch of the lower Central Park loop drive between West 64th Street and East 72nd Street. Each pickup will be followed by a recovery jog of half the distance that you just ran hard.
We’ll warm up with drills and strides on the pedestrian paths and then up West Drive to the “S” (for “Start”) by the drainage grate near 64th Street. Here are the particulars:
• Mile: from the “S” to the “1M” marker just before the eastern end of the 72nd Street Transverse (watch for quarter- and half-mile marks along the way)
<> Half-mile jog back to the halfway point of the mile (marked “880” on the curb with paint; also marked “1/2 M” with chalk on the road)
• Half-mile #1: “1/2 M” west to “S”
<> Quarter-mile jog: continue north 220 yards (marked with chalk) and back
• Half-mile #2: “S” southeast to “1/2 M”
<> Quarter-mile jog: back west to the Seventh Avenue exit/crosswalk (marked “1/4 M”)
• Quarter-miles #1 and #3: Seventh Avenue exit (“1/4 M”) northwest to “S”
• Quarter-miles #2 and #4: “S” southeast to Seventh Avenue exit (“1/4 M”)
<> 220-yard jogs: out 110 yards (just over a short city block) and back on either end of the quarter-miles (marked “110” and a turn-back arrow)
The runs and jogs add up to about 4.6 miles. Without the last two 400s, it’s 3.9.
A good way to pace yourself in this workout is to try for 5K pace for the mile, then take off about 10 seconds per mile for the half-miles and another 10 for the quarter-miles. If you run 8:00-per-mile pace for 5K (24:48), for instance, you’d try to run a mile at that speed, then shoot for 3:55 (7:50 pace) on the halves, and then 1:55 (7:40 pace) for the quarters. Checking your pace at the marked quarter- and half-mile points is a good idea. (Your coaches will call out times when they can; listen for the kindly, cajoling voice of Coach Ben Green.)
Type:
Run
Workout_type:
workout
Date:
2018-02-20T11:51:29Z
Avg Pace:
4:47/km
Elevation:
28
Distance:
6716.7
Moving time:
1929
Activity id:
1416994915
Strava title:
NYRR GT intervals
Total photo count:
0
Title:
Story for NYRR GT intervals
Summary Polyline:
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Description:
1x1M
2x0.5M
4x0.25M
Average speed:
3.482
Language:
English
Cover image:
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