Here's what a regular BKTC week of sessions looks:
Monday
No BKTC Sessions
Tuesday
Track Workout: These sessions consist of a warm up followed by intervals on the track.
i.e.: 4 x1200 meters (three laps) @ Half Marathon pace, followed by 4 x400meters (one lap) at 5k pace, with 90 seconds reset between sets.
These sessions are usually held at 7am and 7pm at McCarren Park Track and East River Track
Wednesday
No BKTC Sessions
Thursday
Tempo Run, Fartlek or Hills
These sessions are run on the road, usually in Central and Prospect parks, and consist of longer intervals.
i.e. 3x 10 min @ Half Marathon pace, with 90 seconds rest.
Friday
No BKTC Sessions
Saturday
Long Run: These sessions start in Dumbo at 9am and take in routes all over the city.
They range from 60 - 120 mins and are usually run at Marathon pace or slower.
Sunday
No BKTC Sessions
No BKTC Sessions
Tuesday
Track Workout: These sessions consist of a warm up followed by intervals on the track.
i.e.: 4 x1200 meters (three laps) @ Half Marathon pace, followed by 4 x400meters (one lap) at 5k pace, with 90 seconds reset between sets.
These sessions are usually held at 7am and 7pm at McCarren Park Track and East River Track
Wednesday
No BKTC Sessions
Thursday
Tempo Run, Fartlek or Hills
These sessions are run on the road, usually in Central and Prospect parks, and consist of longer intervals.
i.e. 3x 10 min @ Half Marathon pace, with 90 seconds rest.
Friday
No BKTC Sessions
Saturday
Long Run: These sessions start in Dumbo at 9am and take in routes all over the city.
They range from 60 - 120 mins and are usually run at Marathon pace or slower.
Sunday
No BKTC Sessions