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WEEKLY TRAINING

Weekly workouts are part of our detailed team training plan, organized and executed under the direction of our RRCA certified coaches. The training and workouts target the Harriers' team racing schedule, with particular emphasis on providing structured coaching for beginner to national class caliber runners..

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SPEED WORK

High-intensity interval training. Specific intervals are run hard, and each is followed by a short rest period before the next. Intervals are usually between 200 meters to 1 mile depending on the training cycle.

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TEMPO RUNS

Specified intervals or a mid-distance run (4 to 10 miles depending on training cycle) at a steady pace that is 85% to 90% of your maximum aerobic capacity.

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LONG RUNS

Longer distance run (10 to 20 miles depending on training cycle) at a medium to slow (aerobic) pace.

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