Tuesday Night Workouts

All paces & Friends of CNW welcome

Questions? Contact Coaches Spencer Walsh or Nick Stenger

Pay track dues here: Season (Summer/Fall 2024) ◇ $5 drop-in

IMPORTANT: We are back at Roosevelt High School track for practice on Tues 10/22 and beyond for the remainder of 2024. See you at Roosevelt HS. Practice starts at 6:45pm as usual.

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 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!).

Coach Spencer Walsh | Bio

Coach Nick Stenger | Bio

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:

  1. 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.

  2. 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.

  3. 6:50-7:30pm: Workout.

  4. 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.

track permit fees

To provide reliable track access in the face of increasing conflict with school events, CNW has obtained permits to use the Roosevelt track on Tuesday and Wednesday nights. To cover the ~$10,000 annual cost, starting July 24, athletes attending Tues or Weds nights will be required to pay a track use fee of $50/season, with two seasons per year: Summer/Fall (July-Dec) and Winter/Spring (Jan-June). Click here to pay the Summer/Fall fee.

  • Athletes who are new to Tuesday or Wednesday night may trial for two weeks before paying the fee.

  • The fee amount will be set annually to cover exactly the permitting costs, and no more. Members with financial barriers are strongly encouraged to contact a club coach or the VP of Teams to discuss options.

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

What time should I show up to Saturday’s and why are there different workout times on Saturday?

This staggered-start approach is the best solution we have found to minimize track congestion and reduce burden on coaches, while maximizing workout partners and socialization opportunities, and additionally creating the opportunity for race-specific workouts. The stagger amount was specifically chosen to allow for different workout groups to cool down alongside the other group warming up. Following the shared cooldown/warmup, there will be an entire-team meeting for the usual announcements, workout info, etc. For cross country, the workouts will be split up between 6k and 10k workouts. For the spring and summer seasons, workouts times will be broken apart based on whether you are doing marathons, track, or general road races. A table of which workout start time applies to you is below. We encourage you to join the training group that has teammates of similar ability. For example, if you are racing 6k/8k but are seeking more volume or faster training partners, you might elect to join the 10k group. If you’re racing 10k but are coming back from injury, consider the 6k/8k group as you regain fitness. If you’re a Group 3A marathoner, the 6k/8k group will likely have more training partners.

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.

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