FPR_WORKOUTS

The Forest Park Runners Club holds Speedwork Runs every Wednesday Night between May and September, starting at 6:45pm.

We focus on speed & hill work using several interesting methods of training. Below are just some of the variety of runs we do on Wednesday Nights. Note, all of our runs include a short group warm-up and cool-down.

Indian Sprints
Each person gets a chance to lead the rest of the team on an out 'n' back trek. The first person leading runs at a tempo pace for a quarter-mile, then slows down for a short recovery period. Afterwards, the person at the back of the pack must sprint forward to the front, and the cycle continues as such until all team members have led at one point. This is a good exercise as it not only utilizes interval training, but drafting as well. We typically do this through Forest Park.

Suicide Sprints
The trainer/coordinator will place four flags along a course, with the last flag about 1/10th of a mile from the start. Runners will sprint to the 1st flag, recover run back to the start, sprint to the 2nd flag (further out), recover run back to the start, sprint to the 3rd flag (even further out), recover run back to the start, and finally sprint to the 4th and last flag, and recover run back to the start. We'll do a short break and then start again after a few minutes repeating the sprint interval. Typically we'll do 6 of these. Have fun!

Victory Field Speed Intervals
Your classic speedwork. A high-intensity interval training. Each speicif interval is run hard, and followed by a short rest period before the next. Intervals are usually between 200 meters to 1 mile, depending on the training cycle. These intervals take place at the wonderfully redone Victory Field Track just inside Forest Park near Woodhaven Blvd. & MyrtleAve..

Hill Work
Starting on Woodhaven Boulevard, runners begin at the bottom of the hill at Park Lane South, and run up hill at 75% until they reach 98th Street or the entrance to the park near Victory Field. Then it's a recovery run back down the hill. We'll do anywhere from six to ten repeats depending on the time and weather (but you are free to do more if you so dare!)