Schedule: |
Tuesdays, 6:00 PM
|
Location: |
Monhagen Middle School,
555 County Route 78, Middletown, NY [Map]
or Wolslayer Field, less than mile away at 294 NY-211, Middletown, [Map] if in use. |
July 7th
Track
Workout:
|
5:45pm (or earlier) - warmup
5:55pm - drills
6:00pm - workout start
HM-5k-HM sandos:
You will do *ONE* of these workouts below, depending on how long it takes to run the middle interval. Targeting around 4min of work on the first and last reps.
The idea is to have a quicker burst in the middle of 2 longer intervals. Inside-out sandwich from last week, essentially. There is a very short break between all 3 reps, with a longer (but still not that long) break between sets.
Each of these sets are fairly long. Pace yourself accordingly. Even with the cool(er) weather, expect that the 3rd rep of each set to be challneging, coming off the quicker burst in the middle. This workout is aimed at practicing mid-race burst efforts (eg hills) and managing them while maintaining pace afterwards.
For folks who are racing this weekend (Boilermaker-ers and Turtle Trotters), only do 2 sets.
3x (
600m @ HM (>9:00/mi), 100m jog
200m @ 5k, 100m jog
600m @ HM (>9:00/mi), 200m jog
)
*OR*
3x (
800m @ HM (7:30-9:00/mi), 100m jog
200m @ 5k, 100m jog
800m @ HM (7:30-9:00/mi), 200m jog
)
*OR*
3x (
1000m @ HM (<7:30/mi), 100m jog
300m @5k, 100m jog
1000m @ HM (<7:30/mi), 200m jog
) |
|
Coach: Yufeng Guo |
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| Boilermaker Week |
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| Joel Shares the news with us June 30th, 2026 |
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| Heading to the R4 |
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| Jumping into June |
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| Ruthie Run this weekend! |
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| Look who is back from Capetown! |
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May 2026- Joel Murns gives kudos to Coach Guo on his Chester race finish, and
Club's charitable giving arm "Sole Purpose" with John Tobin. |
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| Look interesting? - The gate is open. |
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| May |
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| The Orange Runners Club weekly track workouts are evenings when daylight permits. |
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Health Activity Warning
I know that running is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of any officials relative to my ability to safety complete the activity. I assume all risks associated with running in this event, including but not limited to: falls, contact with other participants including the risk of becoming exposed or infected by COVID-19 or any other known or unknown disease, the effect of the weather including: high winds, hot or cold temperatures, humidity, traffic and the condition of the road, all such risks being known and appreciated by me.
Having read this and knowing these facts, and in consideration of your acceptance of my participation, I hereby for myself the reader, waive and release the Orange Runners Club, Inc., its officers and agents, the City of Middletown, the State of New York, the track workout location, all sponsors their representatives and successors, including employees, from all claims or liabilities of any kind arising out of my participation in this event even though that liability may arise out of negligence or carelessness on the part of other persons. |
