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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.
— Salvatore Antibo
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.
— Brad Hudson
WU: 15 min easy. Main: 8 × 800m at 5K pace with 3 min rest. CD: 10 min easy.
— TigerWolves
We will jog to the corner of N4 and Berry and then run the following loop 6-8 times: Hard (5k-10k effort) from N4 to N9, continuing hard left around the corner onto N9 until you reach Wythe. Float on Wythe, then left on N4 to get back to the start and do it again. The hard segment is .3 mile, and the entire loop is .6 mile.
Remind runners the float on Wythe is controlled cruising, not a rest — hold form and let the legs recover just enough to go hard again on Berry. Honesty about effort on the back half is what makes this workout effective.
— TigerWolves
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.
— Brad Hudson
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.
— Brad Hudson
WU: 1–2 mi easy. Main: 30–45 min@tempo. CD: 1–2 mi easy.
— TigerWolves
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.
— 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.
— TigerWolves
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.
— TigerWolves
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.
— TigerWolves
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.
— 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.
— TigerWolves
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.
— Brad Hudson
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.
— TigerWolves
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.
— Brad Hudson
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.
— Brad Hudson
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.
— TigerWolves
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.
— Rowland
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.
— Sir Blake
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.
— TigerWolves
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.
— Steve Moneghetti
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.
— TigerWolves
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.
— TigerWolves