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Off Season Training

Thursday: Group Run in Central Park

Meet-up Time:  6:45pm*
Start Time: 7pm Sharp


March 30th – November 3rd

Run Type:  Chat Pace / Tempo Run

Meet Up Location:Meet OUTDOORS on the Southwest corner of Central Park.

Run Details:  Every Thursday night Empire Tri Club hosts an Ambassador-lead group run, including a mix of drills, speedwork, hills and interval training.  Pace groups will be formed and all abilities are welcome.  Exact route varies every week.  Distance is generally between 3-5 miles.

November 10th – March 29th

Run Type:  Chat Pace / Tempo Run

Meet Up Location:  During the winter months we meet INDOORS at the New York Running Company by Jackrabbit on the 2nd Floor of the Time Warner Center at Columbus Circle.  The group will convene right in the front of the store.  Lockers are available for use – please bring your own lock.

*No workouts are scheduled for Dec 22nd or 29th for winter holidays.  We generally run in all weather conditions.  However, any cancellations or changes will be emailed to the Google Group member forum!

Tuesday: Core+4 in Central Park

*Our last Core+4 workout of the 2016 season is Tuesday, 10/25.  The workout will resume again in March 2017 when our spring season starts up again!

Meet-up Time:  6:45pm*
Start Time: 7pm Sharp
Run Type:  20 minute strength session + 4 mile group run

Location: Meet OUTDOORS on the Southwest corner of Central Park.  At 7pm we will do a warm up jog to Sheeps Meadow (or somewhere nearby if the lawn is closed) for the strength portion of our workout.  Afterwards, we will head out for a ~4mi group run, ending back at Columbus Circle.  

Workout Details:  We will start with a few minutes of dynamic stretching & plyometrics to warm up.  Then, we’ll jump right into a 20 minute strength session.  This will be a total body workout, with an emphasis on core.  Workouts will include a mix of planks, squats, lunges, pushups, crunches, etc. Modifications will be offered for atheltes of all abilities.

Immediately after the core workout, the group will head out for a ~4 mile run.  This run will primarily be “chat pace”, but every 3-4 weeks we will include some “tempo / pace work” to mix it up, depending on where we are in our plan / race calendar.  Exact route will vary each week, but be in the range of 4 miles.

Bag Drop is available at The New York Running Company in the Time Warner Center.  Athletes are encouraged to bring a watch.

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