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10K of alternating 400m @ 3K pace & 400m @ HM

Emphasize disciplined control on the HM-pace laps — the goal is recovery, not jogging; athletes must resist going too hard on the fast laps early or the workout falls apart in the back half. This workout demands mental toughness, so brief check-ins at halfway can help athletes stay locked in on the alternating rhythm.

2 x 3K w/ 5 min rec

Remind athletes that this is a confidence builder, not a fitness test — the first rep should feel controlled and slightly conservative. Encourage an aggressive but disciplined progression on the second rep, finishing strong without going all-out.

WU: 15 min easy. Main: 8 × 800m at 5K pace with 3 min rest. CD: 10 min easy.

Stole from MMER

WU: 15 min easy. Main: Choose — 3-4×(10min on/2min off), 2×(15min on/3min off), 3×(15min on/3min off), or 2×4mi at threshold. CD: 10 min easy.

Can progress toward 10K pace if athlete feels good. Source: Brad Hudson, Coach Hudson's Little Black Book Redux.

WU: 15 min easy. Main: Choose one option — 5×(6min on/1min off), 5×(8min on/1min off), 8×(5min on/1min off), 10×(3min on/30-45sec off), or 10×800m w/30sec recovery. CD: 10 min easy.

Off segments can be full rest or moderate jog — early season use float, late season use full rest. Source: Brad Hudson, Coach Hudson's Little Black Book Redux.

WU: 1–2 mi easy. Main: 30–45 min@tempo. CD: 1–2 mi easy.

WU: 1–2 mi easy. Main: 10×400m@5K, r90s. CD: 1–2 mi easy.

WU: Easy jog to hill. Main: 2 sets of (7 × 30s up the hill, jog back down). 1 min walk/jog rest between sets. Option: 3 sets if feeling strong. CD: Easy jog home.

Designed by Kostas.

WU: Easy jog to hill. Main: 3 × (15s / 30s / 45s / 60s / 45s / 30s / 15s hill repeats). Jog back down as recovery after each rep. CD: Easy jog home.

WU: Easy jog to hill. Main: 6 × (30s / 45s / 60s hill mini-ladder). Jog back down as recovery after each rep. CD: Easy jog home.

WU: 15 min easy. Main: 10 min@tempo / 2 min recovery / 6×(1min@3-5K pace / 1min float) / 2 min recovery / 10 min@tempo. CD: 10 min easy.

Ideal for 5K–10K training.

WU: 15 min easy. Main: 3 × (5 min at tempo pace / 5 min at marathon pace). CD: 10 min easy.

The off segments are marathon pace — not a jog. Designed by Kostas.

WU: 15 min easy. Main Option 1: 1-2-3-4-5-4-3-2-1 min, rest = half the previous rep (e.g. 1min hard = 30sec rest). Pace: 5K on the way up, HMP at the top, back to 5K. Option 2: extend to 1-2-3-4-5-6-5-4-3-2-1 min for 36 total tempo minutes. CD: 10 min easy.

Irish spots (McGolrick, Mary's, Harefield Rd, Clonard, McCarren)

Can remove the blue-slip section to shorten

Wait until sunset ~8PM so the gate isn't closed

WU: 15 min easy. Main: Choose — 2×(3K+2K+1K), 4×3K, or 5×1.5mi. Pace: 3K and 2K at 10K race pace, 1K at 5K-3K race pace. CD: 10 min easy.

Source: Brad Hudson, Coach Hudson's Little Black Book Redux.

WU: 15 min easy. Main: (3K@10K + 2min r + 2K@10K + 2min r + 1K@5K) + 4min r + (2K@10K + 2min r + 1K@5K). CD: 10 min easy.

3K and 2K at 10K race pace, 1K at 5K–3K race pace. Higher-stimulus threshold session.

Continuous 5–12K run starting at marathon pace, progressively cutting down to half marathon, then 10K, finishing as fast as 5K pace. No rest.

Source: Brad Hudson, Coach Hudson's Little Black Book Redux.

WU: 15 min easy. Main: 2-3 × (10 min at marathon pace / 5 min at half marathon pace) with 3 min easy jog/walk recovery. CD: 10 min easy.

Focus on effort and keeping it controlled — short recoveries will feel short. Source: Brad Hudson, Coach Hudson's Little Black Book Redux.

WU: 15 min easy. Main: 9 min@HMP / 2 min jog / 7 min@10K pace / 2 min jog / 5 min@5K pace / 2 min jog / 3 min@mile pace. CD: 10 min easy.

WU: 15 min easy. Main: 3 sets of (3 min slightly below tempo / 3 min at tempo / 3 min slightly above tempo). 2 min recovery between sets. CD: 10 min easy.

Can lengthen along the waterfront (turn right on N7th)

WU: Easy jog. Main: 2 sets of (3 min at 5K pace / 3 min jog / 10 min at tempo / 3 min jog). CD: Easy.

5K bursts boost speed and lactate-clearing efficiency. Tempo efforts build the aerobic engine.

Too dark in the back half after sunset

Imported from TNER

WU: 15 min easy. Main: 10 min@tempo / 4 min@5K pace / 5 min rest / 4 min@5K pace / 10 min@tempo. CD: 10 min easy.

WU: Easy jog. Main: 2×(90s on/90s float) + 4×(60s on/60s float) + 4×(30s on/30s float) + 4×(15s on/15s float). CD: Easy.

Recoveries are floats not full jogs. Adjust based on fitness/phase. Use as benchmark every 4-6 weeks — compare total distance and avg pace.

Someone threw a flower pot along this route

Can lengthen or shorten based on when we turn left off Driggs

6 1k repeats on West Street followed by 90 sec jogging/standing rest

Hold a comfortably hard, controlled effort on each rep — pace should feel like you could hold it for ~20-40 min race effort. The 90-second rest is short, so resist going out too hot on early reps.

WU: ~2.5 mile jog to Williamsburg Bridge (Manhattan side). Main: 30s/45s/60s/75s/90s/105s/120s repeats on bridge at ~5K pace, light jog recovery back to base. Option 2: pyramid back down — add 105s/90s/75s/60s/45s/30s after the peak. CD: Easy jog home.

W Bridge (Manhattan side): 2.5mi away / 0.4mi uphill. Q Bridge: 2.8mi / 0.66mi uphill. K Bridge Brooklyn side: 0.9mi / 0.2mi uphill. P Bridge: 1.2mi / 0.1mi uphill.