Hey team! Anyone trying to simultaneously train for a downhill mile and a half marathon? Here are some workout suggestions for the next few weeks leading up to the Spring St Mile on May 18th and Fairfield Half on June 2nd!

3 mile tempo 4:00 rest 6 x 300m w/ 1:00 jogging rest (start the first 300m rep at 5k pace and try to get faster as you go!) Or bring your own workout! Meet 6:45 am warmed up at the Wilbur Cross track. I know a lot of us raced this weekend (congrats!) - please comment if you plan on coming!

For those of us looking to get in a Friday workout! 2-3 x 2 Miles @HM pace w/ 1:30 jogging rest

Here are some workout suggestions for the next few weeks!

Meet on the Farmington Canal Bike Path at Yale Health at 6:30 am for a Friday morning workout! 6 x 4:00 @threshold effort w/ 1:00 jogging rest The effort should be a moderate intensity that you could hold for about one hour of continuous running. A good test to make sure the intensity isn't too high is you should be able to say the phrase "I feel good, I feel great, I want to communicate" before needing to take a breath.

July/August Workouts to take us through the Mohegan Striders 4 Mile and New Haven 20k!

More workouts to come later in July to get us ready for our next circuit races, but for now here are the next 4 weeks of NHRR workouts!

Hi everyone! We will have our NHRR tent set up tomorrow on the beach to the left of the pavilion if you are facing the water (side of the beach nearest Bridgeport). Looking forward to seeing you all there!

I will be in Fairfield tomorrow and am planning on going to early packet pickup in the afternoon. If you're racing, let me know if it would be helpful for me to pick up your packet for you!

Hi all! We have a busy upcoming few weeks of racing with the Spring Street Mile on 5/20, Fairfield Half on 6/4, and Branford 5 mile on 6/18. Please see the attached NHRR workouts taking us through Branford!

Hi All - Please see the attached with Tuesday/Friday workouts leading up to our first circuit race of the year - the Shamrock & Roll 5k in New Haven! Tuesday morning track workout is also listed below: 1k/2k Repeats 3 x alternating 1k @10k pace/2k @HM pace w/ 2:00 jogging rest between reps e.g. 1k @10k/2:00 rest/2k @HM/2:00 jogging rest x 3

Tuesday, 2/7: 1 x 1600m @LT Effort 3:00 jogging rest 4-6 x 600m @Goal 5k pace w/ 200m jogging rest Friday, 2/10: 4 sets of: 30"/1'/2' Hill Reps with the rest being the jog back down. Take 3:00 between sets.

Tuesday, 1/31: 4-6 x 1600m starting at HM pace and dropping down to 10k pace for the last one. Take 1:30 rest between reps. After the mile reps, take 3-4' rest and finish with 4 x 200m fast (somewhere around mile pace depending on how you are feeling). Take 200 easy jog in between. Make these fast, but controlled. Friday, 2/3: 10 x 1:00 Hill Reps. Try to run these around a 3k type effort. Rest is the jog back down. If this feels really hard, you can break it up into sets (e.g. 2 sets of 5 x 1:00 hill reps w/ 3:00 jogging between sets). We want the hill reps to be high quality so taking rest in the middle is not a bad thing if it allows us to run the hills better.

Hi Team! Please see attached the Tuesday/Friday workouts for the next two weeks!