Tuesday Night Workouts

All paces & Friends of CNW welcome

Questions? Contact Coaches Spencer Walsh or Deborah Fletcher

WORKOUT DETAILS

5/7/2024: WE WILL MEET AT GREEN LAKE TRACK FOR PRACTICE! We will start practice at our normal time of 6:45pm. Address for Lower Woodland Tennis Courts: 5773 West Green Lake Way N, Seattle, WA 98103. Tennis courts are located next to Green Lake Track and Soccer Field 7. Green Lake track surrounds Soccer Field 7 and is located in Lower Woodland. Across the street from Green Lake aqua center/boathouse and Green Lake pitch and putt.
Workout for 5/7/2024: 3 mile tempo@Half-marathon pace, 10 min jog, then 4-6 x 1 min hills on 50th St start at bottom of 50th St hill (you will probably at least make it to or pass tennis courts on your right) jog down 50th St hill for recovery (should be 1:30-2 min jog/rest). Start next hill repeat when you reach bottom of hill and feel ready to go, but don’t take too much rest either, haha.
Option #1: Ideal for people who are not running as consistently (this is OK). Your goal might be to complete the 3 mile tempo@Half-marathon pace and then cool-down instead of running the hills. Your call. If you decide to run the hills, maybe just do a few and see how you feel. Jog 10 min. in between your tempo and hills.
Option #2: Ideal for people who are running consistently. Your goal is to complete the 3 mile tempo@Half-marathon pace, jog 10 min. and then run at least 4 x 1 min hills along 50th St. Start at bottom of the hill on 50th St. Run the hills hard, but not all out. Remember you are running for one minute, so don’t sprint the hill, just run it hard. Jog down 50th St for recovery, shoot for 1:30-2 min recovery, and hit the hill again. 6 x 1 min hill would be max.
Marathoners: Ideal for people who are marathon training/running consistently. Same as Option #2. I think 6 x 1 min hills is plenty and I don’t think running more than 6 has much benefit. Talk to me or Coach Deborah if you think differently haha.
NOTE: We will be practicing/meeting at Green Lake Track in Lower Woodland. I would recommend that you run your tempo around Green Lake and then run your hill repeats along 50th St. Your decision though. There will likely a lot going on around us, like at Roosevelt HS Track. There will likely be a soccer or lacrosse practice/game going on as we practice. Either way just be mindful. Also, please be courteous and respectful of other people using the track. Be polite and assertive. If someone is walking on the inside lane, you have the right to say “Track” or “heads up”, which is better than saying “get out of my way” or “pay attention”. Be courteous to other people and hopefully they will do the same in return. Use proper track etiquette. Use inner lanes when you are running fast and outer lanes when you are recovering/jogging, etc. Green Lake Track is not marked and is gravel/dirt, so it’s not as nice to run on. FYI, there are plenty of porta-potties and public restrooms around. I will quickly address this at the start of our practice. There are also at least two water fountains close by outside the tennis courts.
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to Green Lake Track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Green Lake Track in Lower Woodland!

4/30/2024: 4-7 x 1200 meter repeats@10k to 5k pace with 2.5-3 min. rest. Start at about your 10k goal pace and bring down to 5k goal pace if you are feeling strong.
Option #1: Ideal for people who are not running as consistently (this is OK). Goal would be to complete 4 x 1200m. Start at about your 10k goal pace and bring down to 5k goal pace if you are feeling strong. 2.5-3 min. rest.
Option #2: Ideal for people who are running consistently. Goal would be to complete 5-6 x 1200m. Start at about your 10k goal pace and bring down to 5k goal pace if you are feeling strong. 2.5-3 min. rest.
Marathoners: Ideal for people who are marathon training/running consistently. Goal would be to complete 6-7 x 1200m. Start at about your 10k goal pace and bring down to 5k goal pace if you are feeling strong. 2.5-3 min. rest.
Eugene Half-Marathon Finishers: Congrats on your race! Rest and recover. Run short and easy.
Eugene Marathon Finishers: Congrats on your race! Rest and recover. If you are actually human (haha), I would rest, go for a walk or lightly cross-train for at least 3 to 5 days.
NOTE: There is not a soccer game scheduled during our practice time, at least that I am aware of. I am confident that athletes will be using the field. Lacrosse players will likely be practicing or playing a game. Either way just be mindful. Also, please be courteous and respectful of other people using the track. Be polite and assertive. If someone is walking in Lane 1, you have the right to say “Track” or “heads up”, which is better than saying “get out of my way” or “pay attention”. Be courteous to other people and hopefully they will do the same in return. Use proper track etiquette. Use Lanes 1 and 2 when you are running fast and outer lanes when you are recovering/jogging, etc.
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual. Bring a water bottle if you have one. Please stay hydrated! I don’t believe the water fountain is functional. There is a PORTA-POTTY near the RHS Track (in a different location) However, it’s often not sanitary and may not be open. Hopefully it will be open and somewhat clean when you need to use it! Plan accordingly!
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to RHS track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!

4/23/2024: Partner 400 meter repeats if not racing Eugene Half or Full. 4 miles @HM pace so half marathoners can test their HM goal pace for Eugene Half. 4 miles @MP pace for Eugene marathoners.
Option #1: Ideal for people who are not running as consistently (this is OK). Range is 6-8 x 400m. You will find a partner who is close to your speed/fitness. You will alternate running 400s. Your rest is while your partner runs their 400 and vice versa. You must touch your partner in some way. A fist pound or high five is probably easiest but do what works for you and your partner. Pace should probably be your 5k pace on slower end and your Mile pace on the faster end. Just have fun and run by feel.
Option #2: Ideal for people who are running consistently. Range is 8-10 x 400m. You will find a partner who is close to your speed/fitness. You will alternate running 400s. Your rest is while your partner runs their 400 and vice versa. You must touch your partner in some way. A fist pound or high five is probably easiest but do what works for you and your partner. Pace should probably be your 5k pace on slower end and your Mile pace on the faster end. Just have fun and run by feel.
Eugene Half-Marathoners: Run 4 miles at your goal half-marathon pace to gauge your pace/fitness. You might want to do this on your own. Totally up to you. You are welcome to run the 400s also, however, I would recommend the tempo from personal experience.
Eugene Marathoners: Run 4 miles at your goal marathon pace to gauge your pace/fitness. You might want to do this on your own. Totally up to you. You are welcome to run the 400s also, however, I would recommend the tempo from personal experience.
NOTE: There is a Roosevelt JV Boys Soccer Game at 5pm. The game should end around 6:30pm. Lacrosse players will likely take the field after the soccer game ends. Usually there is a lacrosse game. If there isn’t a game, it will probably be a practice. Either way just be mindful. Also, please be mindful and respectful of other people using the track. Be polite and assertive. If someone is in Lane 1, you have the right to say “Track” or “heads up”, which is better than saying “get out of my way” or “pay attention”.
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual. Bring a water bottle if you have one. Please stay hydrated! I don’t believe the water fountain is functional. There is a PORTA-POTTY near the RHS Track (in a different location) However, it’s often not sanitary and may not be open. Hopefully it will be open and somewhat clean when you need to use it! Plan accordingly!
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to RHS track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!
4/16/2024: 5-8 x 800m@ "Marathon goal" in minutes. 2 to 2:30 minutes rest. Example, a 3 hour marathoner will strive to run about 3:00 for their 800 repeats. If you are not marathon training, strive to run about your 5k “date pace” for your 800 repeats. Date pace means your current 5k pace/fitness.
Option #1: Ideal for people who are not running as consistently (this is OK). Range is 5-6 x 800m. If you are not marathon training, strive to run about 5k “date pace” for your 800 repeats. Date pace means your current 5k pace/fitness. 2 to 2:30 minutes rest. Some walk/jog ideal to stay warm between intervals.
Option #2: Ideal for people who are running consistently. Range is 6-8 x 800m. If you are not marathon training, strive to run about 5k “date pace” for your 800 repeats. Date pace means your current 5k pace/fitness. 2 to 2:30 minutes rest. Some walk/jog ideal to stay warm between intervals.
Marathoners: Ideal for people who are marathon training/running consistently. Goal is 8 x 800m@"Marathon goal" in minutes. 2 to 2:30 minutes rest. Example, a 3 hour marathoner will strive to run about 3:00 for their 800 repeats. Some walk/jog ideal to stay warm between intervals.
NOTE: There will likely be people using the soccer field at Roosevelt HS while we practice. Lacrosse players are usually practicing on the field.
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual. Bring a water bottle if you have one. Please stay hydrated! I don’t believe the water fountain is functional. There is a PORTA-POTTY near the RHS Track (in a different location) However, it’s often not sanitary and may not be open. Hopefully it will be open and somewhat clean when you need to use it! Plan accordingly!
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to RHS track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!
4/9/2024: 3-5 x 1 mile@10k pace, 2.5-3 min rest.
Option #1: Ideal for people who are not running as consistently (this is OK). Shoot for 3 x Mile@10k pace with 2.5-3 min. rest. Some walk/jog ideal to stay warm between intervals.
Option #2: Ideal for people who are running consistently. Aim for 4 x Mile@10k pace with 2.5-3 min. rest. Some walk/jog ideal to stay warm between intervals.
Marathoners: Ideal for people who are marathon training/running consistently. Range is 4-5 x Mile@10k pace with 2.5-3 min. rest. Some walk/jog ideal to stay warm between intervals. If you feel OK to good after completing four, you might go for a 5th. Listen to your body.
NOTE: There isn’t a soccer game this week at Roosevelt HS. It’s probably because Seattle Public Schools are on their Spring Break this week. I would expect that people or teams will be using the field as usual.
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual. Bring a water bottle if you have one. Please stay hydrated! I don’t believe the water fountain is functional. There is a PORTA-POTTY near the RHS Track (in a different location) However, it’s often not sanitary and may not be open. Hopefully it will be open and somewhat clean when you need to use it! Plan accordingly!
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to RHS track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!

4/2/2024: 2-4 x 1.5 miles@Half-Marathon pace with 3-4 min rest.
Option #1: Ideal for people who are not running as consistently (this is OK). Shoot for 2 x 1.5 miles@HM pace with 3 to 4 min rest. Some walk/jog ideal to stay warm between intervals.
Option #2: Ideal for people who are running consistently. Aim for 3 x 1.5 miles@HM pace with 3-4 min rest. Some walk/jog ideal to stay warm between intervals.
Marathoners: Ideal for people who are marathon training/running consistently. Plan on 3 x 1.5 miles@HM pace with 3-4 min rest. If you feel really good after completing 3, then you might go for a 4th interval. Listen to your body. Some walk/jog ideal to stay warm between intervals.
NOTE: There is a Roosevelt Varsity Boys soccer game at 5pm on Tue 4/2. The game should end around 6:30ish. Plan on warming up off the track until the game ends. Once the soccer game ends, we can warm up/jog on the track as usual. Girls Lacrosse usually practices/plays a game on the field while we run/workout.
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to RHS track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!
3/26/2024: 20 min tempo run@Marathon pace, 10 min jog, then 8 x 30 sec hills @hard/controlled effort along 15th Ave (right side of street across from Roosevelt HS), jog down easy to recover, then go again.

Option #1: Ideal for people who are not running as consistently (this is OK). Strive to complete the entire 20 minute tempo. If you need to modify your workout that is totally fine. That could mean stopping your tempo at 15 minutes or backing off your pace a little so that you can complete the 20 minute tempo. Skip the hills.
Option #2: Ideal for people who are running consistently. Run the 20 minute tempo@Marathon pace, jog easy for 10 minutes, then run 4-8 x 30 sec hills@hard/controlled effort along 15th Ave(right side of street across from Roosevelt HS), jog easy down the hill to recover, then go again.
Marathoners: Ideal for people who are marathon training/running consistently. Run the 20 minute tempo@Marathon pace, jog easy for 10 minutes, then run 8 x 30 sec hills@hard/controlled effort along 15th Ave(right side of street across from Roosevelt HS), jog easy down the hill to recover, then go again.
NOTE: There is a Roosevelt JV Boys soccer game at 5pm on Tue 3/26. The game should end around 6:30ish. Plan on warming up off the track until the game ends. Once the soccer game ends, we can warm up/jog on the track as usual. Girls Lacrosse usually practices on the field while we run/workout.
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual. Bring a water bottle if you have one. Please stay hydrated! I don’t believe the water fountain is functional. There is a PORTA-POTTY near the RHS Track (in a different location) However, it’s often not sanitary and may not be open. Hopefully it will be open and somewhat clean when you need to use it! Plan accordingly!
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to RHS track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!

3/19/2024: 2-5 x 2000m@10k pace with 3 min rest.
Option #1: Ideal for people who are not running as consistently (this is OK). Start with 2 x 2000m and evaluate how you feel after completing the second 2k. If you feel up to it, you could do a third 2k or run part or half of the last interval. Run how you feel. Push yourself while still listening to your body. Consider walk/jog in between intervals to stay warm and sharp. 10k pace with 3 min rest between 2000m intervals.
Option #2: Ideal for people who are running consistently. Shoot for 3 x 2000m @10k pace with 3 min rest between intervals. If you feel good after #3, you could go for a 4th. Why not? Haha. Consider walk/jog in between intervals to stay warm and sharp.
Marathoners: Ideal for people who are marathon training/running consistently. Range is 4-5 x 2000m@10k pace with 3 min rest between intervals. Run 4 X 2k intervals, and if you feel up for a 5th 2k, go for it! Consider walk/jog in between intervals to stay warm and sharp.
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual. Bring a water bottle if you have one. Please stay hydrated! I don’t believe the water fountain is functional. There is a PORTA-POTTY near the RHS Track (in a different location) However, it’s often not sanitary and may not be open. Hopefully it will be open and somewhat clean when you need to use it! Plan accordingly!
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to RHS track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!

3/12/2024: 1-2-3-4-5-4-3-2-1 min fartlek. 1 min off for 1 on and 2 on. 2 min off for 3 on and 4 on. 3 off for 5 min on. So following pattern for workout: 1 min ON, 1 min OFF, 2 ON: 1 OFF, 3:2, 4:2, 5:3, 4:2, 3:2, 2:1, and 1 Min ON to finish. Pace varies between 10k pace and 5k or slightly faster, especially for 1 MIN ON segments. As distance shortens, pace quickens, etc. The OFF portion should be significantly slower, probably 1 min 30 sec or 2 min slower than your ON pace. So if your ON pace is 6 min pace, your OFF pace should be 7:30 or 8:00 min per mile etc.
Lake Sammamish Half racers: NO WORKOUT. Rest or go for an easy/recovery run. If you rest and recover well, you will probably be ready for a harder workout or long run by this weekend.
Option #1: Ideal for people who are not running as consistently (this is OK). If you do 1-2-3-4-5 that would be 15 min of harder running, which is probably sufficient to get a decent workout. Totally up to you. Please don’t feel that you need to complete the entire workout. Listen to your mind and body. Push yourself while running within yourself.
Option #2: Ideal for people who are running consistently. If you do 1-2-3-4-5-4 or 1-2-3-4-5-4-3 that would be either 19 min or 22 min of harder running, which is also sufficient to get a solid workout. Totally up to you. Please don’t feel that you need to complete the entire workout. Listen to your mind and body. Push yourself while running within yourself. Remember the format, 1:1, 2:1, 3:2, 4:2, 5:3, 4:2, 3:2, 2:1, and 1 MiN to finish.
Marathoners who didn't race Lake Sammamish Half last weekend: Ideal for people who are marathon training/running consistently. If you do 1-2-3-4-5-4-3-2-1, the entire workout, that would be 25 min of harder running, which is an awesome workout at 10k pace and faster. Remember the format, 1:1, 2:1, 3:2, 4:2, 5:3, 4:2, 3:2, 2:1, and 1 MiN to finish.
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual. Bring a water bottle if you have one. Please stay hydrated! I don’t believe the water fountain is functional. There is a PORTA-POTTY near the RHS Track (in a different location) However, it’s often not sanitary and was currently locked as of this past Saturday’s practice. Hopefully it will be open and somewhat clean when you need to use it! Plan accordingly!
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to RHS track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!

3/5/2024: 3-4 mile tempo @HMP for Lake Sammamish Half racers, or 2-4 sets of 1 mile @10k pace, 2:30 min rest, 400@5k pace, 3 min rest between sets.
Option #1: Ideal for people who are not running as consistently (this is OK). 2 sets of 1 mile @10k pace, 2:30 min rest, 400@5k pace, 3 min rest between sets. This is 4000m of work. You could add a 400m or two if you want instead of starting a 3rd Mile. Totally up to you. Listen to your body and mind. Consider walk/jog in between intervals to stay warm and sharp.
Option #2: Ideal for people who are running consistently. 3 sets of 1 mile @10k pace, 2:30 min rest, 400@5k pace, 3 min rest between sets. This is 6000m of work. Consider walk/jog in between intervals to stay warm and sharp.
Marathoners: Ideal for people who are marathon training/running consistently. 4 sets of 1 mile @10k pace, 2:30 min rest, 400@5k pace, 3 min rest between sets. This is 8000m of work. Consider walk/jog in between intervals to stay warm and sharp.
Lake Sammamish Half Racers: 3 or 4 mile tempo at your Half-Marathon race pace to prepare for Saturday’s race.
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual. Bring a water bottle if you have one. Please stay hydrated! I don’t believe the water fountain is functional. There is a PORTA-POTTY at RHS Track. However, it’s often not sanitary. Hopefully it will be somewhat clean when you need to use it!
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to RHS track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!
2/27/2024: Distance Ladder on the Track!
Option #1: Ideal for people who are not running as consistently (this is OK). 1600-1200-800-400-800 (4800m of effort for entire workout) People can skip last 1200m and last 1600m. 10k pace for 1600 and 1200. 5k pace for 800, 3k pace for 400. Rest is 3 min-2.5 m-2 m-1.5 m-2m-2.5m in between intervals. Some walk/jog is encouraged in between intervals.
Option #2: Ideal for people who are running consistently. 1600-1200-800-400-800-1200 (6000m of effort for entire workout) People can skip last 1600m. 10k pace for 1600 and 1200. 5k pace for 800, 3k pace for 400. Rest is 3 min-2.5 m-2 m-1.5 m-2m-2.5m in between intervals. Some walk/jog is encouraged in between intervals.
Marathoners: Ideal for people who are marathon training/running consistently. 1600-1200-800-400-800-1200-1600 (7600m of effort for entire workout). 10k pace for 1600 and 1200. 5k pace for 800, 3k pace for 400. Rest is 3 min-2.5 m-2 m-1.5 m-2m-2.5m in between intervals. Some walk/jog is encouraged in between intervals.
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual. Bring a water bottle if you have one. Please stay hydrated! I don’t believe the water fountain is functional. There is a PORTA-POTTY at RHS Track. However, it’s often not sanitary. Hopefully it will be somewhat clean when you need to use it!
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to RHS track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!

2/20/2024: Bring back Partner 400’s!
We ran partner/buddy 400’s back in December for our last workout of 2023 and runners seemed to really like it. So we are bringing it back. Run 8-12 x 400m @ Mile-5k pace with "buddy" rest. Buddy rest means you find someone of a similar pace and alternate running laps in a two person relay. Your rest is the time it takes your buddy to run 400! A high five or fist bump will suffice for your exchange, however, you must touch your partner in some way during the exchange, or it won’t count. If you have a baton, you can bring your own. Be creative and use your imagination. It doesn’t have to be a baton. If there is an odd number of runners, there can be a group of three (3). Two runners would take off at same time, and your buddy/teammate would run/take off once first runner makes exchange (high 5, fist pump, baton, etc.)
Option #1: Ideal for people who are not running as consistently (this is OK). We suggest 8 x 400m@5k to Mile pace would be max.
Option #2: Ideal for people who are running consistently. We suggest 10 x 400m@5k to Mile pace would be max.
Marathoners: Ideal for people who are marathon training/running consistently. We suggest 10-12 x 400m@5k to Mile pace. 12 would be max. Remember, running 12 x 400m@5k pace or faster is like racing a 5k with rest breaks haha. Not an easy feat.
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual. Bring a water bottle if you have one. Please stay hydrated! I don’t believe the water fountain is functional. There is a PORTA-POTTY at RHS Track. However, it’s often not sanitary. Hopefully it will be somewhat clean when you need to use it!
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to RHS track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!

2/13/2024: 800 meter repeats!
Option #1: Ideal for people who are not running as consistently (this is OK). 5-6 x 800m@ about your 5k race pace, start a bit slower/easier and speed up/progress as you feel stronger. 2 min rest. Consider jogging/walking in between intervals to stay loose/warm (this is optional but encouraged).
Option #2: Ideal for people who are running consistently. 7-8 x 800m@ about your 5k race pace, start a bit slower/easier and speed up/progress as you feel stronger. 2 min rest. Consider jogging/walking in between intervals to stay loose/warm (this is optional but encouraged).
Marathoners: Ideal for people who are marathon training/running consistently. 8-10 x 800m@ about your 5k race pace, start a bit slower/easier and speed up/progress as you feel stronger. 2 min rest. Consider jogging/walking in between intervals to stay loose/warm (this is optional but encouraged).
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual. Bring a water bottle if you have one. Please stay hydrated! I don’t believe the water fountain is functional.
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to RHS track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!

2/6/2024: 1000 meter repeats!
Option #1: Ideal for people who are running consistently. 6-8 x 1000m@ 10k race pace to start, picking up to about 5k pace if you feel good with 2.5 min rest. Consider jogging/walking in between intervals to stay loose/warm.
Option #2: Ideal for people who are not running as consistently (this is OK). 4-5 x 1000m@ 10k race pace to start, picking up to about 5k pace if you feel good with 2.5 min rest. Consider jogging/walking in between intervals to stay loose/warm.
Marathoners: Ideal for people who are marathon training/running consistently. 8-10 x 1000m@ 10k race pace to start, picking up to about 5k pace if you feel good with 2.5 min rest. Consider jogging/walking in between intervals to stay loose/warm.
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual. Bring a water bottle if you have one. Please stay hydrated!
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to RHS track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!

1/30/2024: 1200 meter repeats!
Option #1: Ideal for people who are running consistently. 5-6 x 1200m@slightly faster than 10k race pace with 2-2.5 min rest. Consider jogging/walking in between intervals to stay loose/warm.
Option #2: Ideal for people who are not running as consistently (this is OK). 4 x 1200m@slightly faster than 10k race pace with 2-2.5 min rest. Consider jogging/walking in between intervals to stay loose/warm.
Marathoners: Ideal for people who are marathon training/running consistently. 6-8 x 1200m@slightly faster than 10k race pace with 2-2.5 min rest. Consider jogging/walking in between intervals to stay loose/warm.
CNW 10 mile racers: If you raced this past Sunday 1/28 in the 10 miler, I would strongly recommend that you run easy until Saturday. If you recover well, you probably will be ready to run a workout/long run this coming weekend.
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual.
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to RHS track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!

1/23/2024: Back to Mile Repeats!
Option #1: Ideal for people who are running consistently. 4-5 x Mile @10k race pace with 2.5-3 min rest. Consider jogging/walking in between intervals to stay loose/warm.
Option #2: Ideal for people who are not running as consistently (this is OK). 3 x Mile @10k race pace with 2.5-3 min rest. Consider jogging/walking in between intervals to stay loose/warm.
Marathoners: Ideal for people who are marathon training/running consistently. 5-6 x Mile @10k race pace with 2.5-3 min. rest. Consider jogging/walking in between intervals to stay loose/warm.
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual.
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to RHS track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!

1/16/2024: 3rd CNW Tuesday night workout of 2024!
Option #1: Ideal for people who are running consistently (probably at 3 running days per week). 3 x 1.5 miles (6 laps) @Half-marathon goal pace with 3 min rest. Basically the same pace range as last week.
Option #2: Ideal for people who are not running as consistently (which is totally OK, I am not judging haha). 2 x 1.5 miles @HM goal pace with 3 min rest. Basically the same pace range as last week.
Marathoners: Ideal for people who are marathon training/running consistently. Max allowed will be 4 x 1.5 miles @HM goal pace with 3 min rest. Same pace range as above.
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual.
Arrive between 6:15-6:30pm in order to jog, warm-up, stretch, etc. If you are running to RHS track for your warm-up you can show up at 6:45pm sharp, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!
NOTE: Practice is ON for TONIGHT! PLEASE BE CAUTIOUS! Looks like the weather is supposed to hit Seattle area around 8pm this evening. Precipitation could be freezing rain/snow/sleet, we shall see. PLEASE BE PREPARED! If you don’t live close to Roosevelt HS Track, use your best judgment. Might even be best to stay home, run near your house, use a treadmill, cross-train, etc. I live close to RHS Track, but you may not. Make the decision that is right for you. BE SAFE!
1/9/2024: 2nd Tuesday night workout for 2024!
Option #1: If you have been doing a fair to moderate amount of training, then you should probably choose this option. 2 x 2 Mile (8 laps) repeats @Half-marathon goal pace. Take about 4 minutes for recovery. Some walk/jog is advised to stay warm/loose.
Option #2: If you have not been running regularly, you might opt to do 1 x 2 Mile repeat and then re-evaluate, meaning you either stop or possibly run another Mile repeat instead of a 2 Mile repeat. Half-marathon goal pace and 4 minutes rest in between also. Some walk/jog is advised.
Marathoners: If you are marathon training and want to add a third repeat that is OK as long as you feel up to it. 3 x 2 Miles @Half-marathon goal pace. 4 min recovery in between repeats. Walk/jog good idea to stay warm.
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual.
Arrive between 6:15-6:30pm to jog, warm-up, stretch, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!

Jan. 2nd, 2024: First CNW Tuesday night workout for The New Year 2024!
Option #1: 3-4 mile tempo run on the track starting @Marathon pace for 2-3 miles, and finishing @Half-marathon pace for last mile of your tempo if you feel strong.
Option #2-3-4 x Mile repeats starting @Half-marathon pace for first mile repeat, and picking up to @1ok pace for last 2-3 repeats if you feel strong. Take 3 min. rest in between mile repeats, with optional jogging to stay warm. At least some walking/jogging is ideal to stay warm/loose.
Like all hard workouts, your workout has a purpose as you train for a race, or you just love to run/push yourself, and that’s awesome. Run the type of workout that best fits your mood and training needs/preferences.
We will practice at ROOSEVELT HIGH SCHOOL TRACK as usual.
HAPPY NEW YEAR! Arrive between 6:15-6:30pm to jog, warm-up, stretch, etc. We will start practice promptly at 6:45pm with group introduction, icebreaker, workout information, etc. See you at Roosevelt HS Track!
12/12/2023: Last CNW Tuesday night workout for 2023!
Main Group/Marathoners/Everyone: Last Tuesday night workout of the year! Run 8-10 x 400m @ Mile-5k pace with "buddy" rest. Buddy rest means you find someone of a similar pace and alternate running laps in a two person relay. Your rest is the time it takes your buddy to run 400! A high five or fist bump will suffice for your exchange, however, you must touch your partner in some way during the exchange, or it won’t count. If you have a baton, you can bring your own. Be creative and use your imagination. It doesn’t have to be a baton.
Marathoners who want to do their own workout: It’s OK to do this while our workout/relay is going on, but trust me it won’t be as fun. No matter what your workout calls for, this will be fun and you will get a good speed/interval workout anyway haha.
We will practice at Roosevelt High School Track as usual.
Remember, we are taking TWO WEEKS OFF! See you again next year on Tue. Jan. 2nd, 2024!
If you haven’t had a significant break from running for awhile, this is probably a good time to take a break. Maybe a week with little or no running and then easing back into running the following week is a great way to enhance rest and recovery.

12/5/2023: 2nd to last Tuesday night workout for 2023!

Main Group: 5-8 x 800 meters @10k race pace to 5k RP. 2 min. rest. We would recommend starting at about 10k RP and picking up to 5k RP if you are feeling strong.
Club Nationals XC Racers going to Tallahassee, Florida: Club Nats racers will run this on Tuesday. Warm up well, dynamics, then 8 X 30 sec hills on 90 sec recovery.
XC racers not running Club Nats should consider taking a break.
Marathoners: 8 x 800 meters @10k RP with 2 min rest. Start at 10k RP and bring pace down to 5k RP if you are feeling strong.
We will practice at Roosevelt High School Track as usual.
Our last Tuesday workout for 2023 will be next Tue 12/12. We will take two weeks off for the Holidays and start off 2024 strong on Tue Jan. 2nd, 2024.
11/28/2023:

Main Group: 3-4 x Mile repeats with 2.5 min rest, starting @10k race pace and picking up to @5k race pace if you feel strong. Pace and push yourself accordingly!
CIM Marathoners: 3-4 mile tempo run @Marathon pace then pick up last mile @Half-marathon pace. This is more of a mental exercise than a physical one. So either a 3+1 or a 4+1. Your choice. I would run this on the track for safety reasons or on your own earlier in the day if you are able to.
Marathoners not racing CIM: 4-5 x Mile repeats with 2.5 min rest @10k race pace.
Seattle Half/Full Marathon Racers: Awesome work! Rest for Full marathoners, easy run/rest for Half finishers.
NOTICE: We are watching the Air Quality forecast. As of 4pm Tuesday 11/28, the highest AQI is 89 in the Seattle area. The Air quality looks better in the north end of Seattle/Puget Sound. Practice is ON!
We will practice at Roosevelt High School Track as usual.
11/21/2023:

Main Group: 15-20 min tempo run @HMP, jog 10-12 min, then finish with 4-6 x 30 sec hills along 15th Ave on right side of street (I will explain for safety reasons). Jog down hill for recovery.
Regional XC Racers: If you raced Regionals XC in Portland this past Saturday, you should go for an easy recovery run instead of running the workout.
Marathoners: 20 min tempo @HMP, jog 10-12 min, then finish with 6 x 30 sec hills along 15th Ave.
We will practice at Roosevelt High School Track as usual.

11/14/2023:

Main Group/Regional XC Racers: 8k/10k racers: 5-6 x 1000m@ 8k/10k Race Pace with 2-2.5 minutes rest. 6k racers: 4-5 x 1000m@ 6k Race Pace with 2-2.5 min rest.
Marathoners: 8 x 1000m@ 8k/10k Race Pace with 2-2.5 min rest.
We will practice at Roosevelt High School Track as usual.
USATF NW Regionals, Fernhill Park, Portland, OR is this Saturday 11/18.

11/7/2023:

Main Group: Tempo @ Half-Marathon pace: 1-2 x 2 Miles, 8k/10k racers 1-2 x 2M, 6k racers 1-2 x 2M, jog 10 min then 4-6 x 150m strides. Rest between 2 mile intervals is 4-5 minutes. Jogging a lap or two is encouraged but optional.
PNTF Racers: For people who raced PNTF this past Sunday you should probably just do 1 x 2 miles @HMP to MP to enhance recovery before jogging 10 min then 4-6 x 150m strides.
Marathoners: Tempo @ HMP: 2-3 x 2 Miles, jog 10 min then 4-6 x 150m strides. Rest between 2 mile intervals is 4-5 minutes. Jogging a lap or two is encouraged but optional. Strides after are optional if you decide to do 3 x 2 Miles.

10/31/2023:

Main Group: 2-3 mile tempo @ Aerobic Threshold (AT), jog 10-12 min then 4-6 x 30 sec hills along 15th Ave with jog down recovery. AT is about 40-45 sec slower than your 5k race pace.
Marathoners: Same as main group, with option to do 3 mile tempo before hills part.
PNTF Championships XC will be at Lincoln Park this Sunday 11/5.

10/24/2023:

Main Group: 2 mile tempo @10k pace, jog 10-12 min then 4-8 x 400m @5k to 3k pace. Equal rest in between 400’s. So 90 sec 400= 90 sec rest, etc.
Marathoners: Option 1: 2 x 2 mile tempo @10k pace with 4-5 min rest or jog 2 laps to recover in between: Option 2: Run 2 mile tempo@10k pace, jog 10-12 min. then 6-8 x 400m @5k to 3k pace. Equal rest in between 400’s. 85 sec 400= 85 sec rest, etc.

Overview

We started the CNW Tuesday Night Workout Group in 2018 to provide more workout opportunities to our members. Since inception, we’ve seen so much enthusiasm and improvement. The group is free and open to non-members, so tell your friends and come run a workout.

These workouts are designed primarily for adult runners, and we encourage anyone under 18 to check out our youth team page. If you are under 18, please email the coaches before coming to practice. There is also practice Saturday mornings (for CNW members only - join today!).

SCHEDULE

Practice will be held at 6:45pm at Roosevelt High School, and occasionally at Green Lake Dirt Track when there are High School Sports games! The schedule is as follows:

6:15-45pm: Warm up jog for at least 10 minutes before workout start times around Roosevelt high school. We officially get access to the track at 6:45pm.
6:45pm: We will introduce the workout and each runner in the group. Then we will do a warm-up stride and group people by ability level for the workout.
6:50-7:30pm: Workout.
7:30-7:45pm: Strides, cool down jog, and stretching.

LOCATION

We use the Roosevelt High School track from 6:45-7:45pm every Tuesday, unless there are high school sports games. When there are spring or fall games scheduled, the practice location will be at the Green Lake Dirt Track (south end of Green Lake, by the Tennis Courts and baseball fields in Woodland) at the same time.

PARKING

There is lots of parking at Roosevelt High School and on the surrounding neighborhood streets of 11th, 10th, etc.

WHAT TO BRING

We recommend bringing a stop watch, water (RHS fountain is still off), electrolytes, layers to prepare for the weather, and a change of clothes.

CANCELLATION OF PRACTICE

If there is ice on the track, or more than 2 inches of snow on the ground, we will cancel the practice for safety reasons. If the temperature or air quality is above 100, we recommend everyone workout inside and practice will be cancelled. We will note the cancellation as soon as possible, but as late as 5pm Tuesday if conditions are variable.

FAQS

Do I need to contact the coaches before attending?

While it is appreciated, it is not required to email us before attending. However, on your first day, plan to show up a little early so you can chat briefly with one of the coaches before your first workout. This will give us a chance to learn about your running goals, experience with track workouts, and , most importantly, your name!

I run an X minute mile, will I have someone to run with?

We typically have 30-40 attendees who range in ability from 4 minute milers to 8 minute milers, so it's likely you'll be able to find someone to train with.