All,
The school year is over for some and for others, we're in our last week. I hope you all have plans for a great summer, but also that you have some quality time with your family.
We have our 2nd open meet of the year on Monday evening at Henderson starting at 6pm. It's not going to be quite as big as the John Hay meet, but there will still be some great races. Here are the details.
Here is the training for the rest oft he week.
Tuesday-If your ace on Modnay night, just run easy on Tuesday. If no race, here is the workout: 1200 at 5k pace, 200 jr 400 at mile pace x 3 w/a 400jr between sets.
Wednesday-4-8 miles.
Theursday-4-8 miles with 6 x :20 hill sprints.
Friday-2 miles at MP, 400jr, 1 mile at HMP, 400jr, 1 x 800 as fast a syou can. 6:00 rest and then 4 x 300 w/50 wr, 50 jr at mile pace.
Saturday-6-13 miles.
Have a good week.
Kevin
All,
I hope everyone is having a great weekend. What a beautiful weekend. Great job on Tuesday at the John Hay meet. It was a really good meet. 63 guys broke 4:30 in the mile. We had well over 400 milers race. We also had a kid from Hershey run 1:48.3 which was US #3. It was a really fun meet.
Graduation is Wednesday so it would be a good idea to stay off the track on Tuesday. They get pretty fired up about stadium use this week.
Here is the training schedule for the week:
Tuesday 3-4 x Mile at 5k paced w/400jr.Do that on the roads.
Wednesday-4-9 miles.
Thursday-4-8 miles with 6 x striders.
Friday 4 miels at HMP, finsih at the track and do a hard 300m.
Saturday-6-12 miles.
We have another open meet next Monday: https://pa.milesplit.com/meets/764356-henderson-last-chance-for-nationals-open-meet-2026/info
See you soon.
Kevin
Friday-Good warmuom
All,
Hopefully, you have all found this updated version of the bog. It has everything starting May of 2026. The old posts are in the archived version. Please spread the word. Posts are in the proper order now also.
Tomorrow is the John Hay PA Distance Festival. If you haven't sign up, do it. There are only a couple of slots still open. If you're not racing, come over to Henderson and check it out. The atmosphere will be amazing. Here are the details. It's a really deep meet.
Here is the workout schedule for the week:
Tuesday-PADF or 2000 at 10k pace, mile at 5k pace, 600 at 3k pace, 400 fast all with a 400jr.
Wednesday-4-8 miles.
Thursday-4-8 miles with 6 x striders.
Friday-2400 at HMP, 400 jr, 8 x 200 w/200 starting at Mile pace and getting faster as you go.
Saturday-6-12 miles w/2 miles at MP or Penn Fusion 5k in town. Also, good luck to Jackie in her 50k.
Have a great week.
Kevin
All,
I hope everyone is having a great week. We had our daughters graduate from college this weekend. Of course, both on the same day. It's a very exciting time for them. They're both planning on staying active. Maybe, you'll see them some Tuesday morning.
The John Hay PA Distanced Festival is next Tuesday, 5/26. Here is the link to information. It's a really good meet. Get signed up now.
Here is the workout plan for the week:
Tuesday-Mile at 5k pace, 400 jr, 600 at 3k pace, 400 jr, 300 fast, 400 JR x 2.
Wednesday-4-8 miles.
Thursday-4-8 miles + 6 striders.
Friday-Mile at MP, 200 jr, 8 x 300 at mle pace with a 50 wr, 50jr.
Saturday 6-12 miles.
Have a good week.
Kevin
All,
I hope all of the Moms out there had a great day. I just became aware of the fact that last week's post didn't publish. Good job by the Broad Street Crew. It was a nice day for it.
LMK what you have coming up. Use that BS or spring marathon fitness to do some racing. You should definitely try to jump in the Distance Festival on May 26 at Henderson. It's a fun night of distance races. Try to hit some local 5ks.
Here is the training for the week:
Tuesday-1600 at HMP, 400 jr, then 6 x 600 at 5k pace with a 200jr.
Wednesday-4-8 miles.
Thursday 4-8 miles with 6 x striders.
Friday-1600 at MP, 200 jr, Run a 1200 at mile pace, jog a 400, run a 400 as afst as you can. Rest for 5:00 and then do 4 x 200 w/200jr at 800 pace(so pretty fast).
Saturday 6-11 miles.
Have a great week.
Kevin
All,
Great work today! I'm sure there were a ton of PRS. When was the last time Broad Street and Boston had good temps with a tailwind.
Take a recovery week or 10 days and then let's get after it. If I was you, I'd do a little bit of quick work and then jump in the Distance Fest on May 26 at Henderson. Run a mile or a 5k or really be ambitious and run the 800. It's a fun meet. The Penn Fusion 5k in town is also a good chance to race on May 30. We'll gear the next couple of weeks towards shorter, faster workouts. We'll also have an open meet on June 8 at Henderson.
Here is the training for the week.
Tuesday-1600 at HMP, 400 jr and then 4 sets of 300s w/50 wr and 50 jr after each one and a 500jr between sets. Run them at mile pace.
Wednesday-4-8 miles
Thursday-4-8 miles w/6 x a 1 block hill near the end. Sprint up, walk down on the hill sprints.
Friday-2400 at MP, 400 jr, 800 at mile pace, 400 at 800 pace and then 2 x 200 fast. All with a 400jr.
Saturday-4-10 miles.
Have a great week.
Kevin
All,
Great job by Jack Nolen in Jersey City this morning. He wa sjust 9 seconds off of his PR. Good luck to everyone running Boston tomorrow. It looks like a tailwind year. Should be fast.
Here is the Jim Thorpe taper: Tuesday 3 x 1600 w/100jr at MP. Wednesday 1 mile wu, 2 miles at MP, 1 mile cd. Thursday-1 mile wu, 1.5 miles at MP, 1 mile cool down. Friday-off. Saturday 1/2 mile wu, 1/2 mile at MP, 1/2 mile cool down. Sunday-Race. Have fun.
Others and Broad Street (BS is only 2 weeks away).
Tuesday-2000(10 mile pace), 1600-10k pace, 1000-5k pace all with a 400jr.
Wednesday-4-8 miles.
Thursday-4-8 miles + 6 x strider.
Friday-6 miles at 10 mile pace. Others-4 miles at 10 mile pace.
Saturday-7-10 miles.
Have a great week.
Kevin