5:45 PM warmup (5:30 PM for an extended warmup)

July 24th

Repetitions of 400,800,1000,400,1000,800,400.

There will be a 200 recovery jog for each 400 and a 400 recovery jog for all other intervals .

Try to run each interval at your current 5k pace.
Cool down as you see fit.

And please stay hydrated!


Monhagen Middle School, County Route 78, Middletown, NY [Map]


Drew Priest
The Orange Runners Club is entering a team into Mickey's Team Challenge in the Run 4 Downtown - please consider joining us! If you register online, be sure to say TEAM ORC when prompted, on a paper application, just write TEAM ORC on the top of the app.
Let's all wear orange and have a great time at this great event! Registration at

7/10/2019 - Track Shirts at Workout
June 12th, 2019
Windy afternoon at the start of 2019 Track Season.

Note: Google Chrome browser users will need to allow the 'unsafe' scripts

- Coach Drew has requested the VDOT Calculator for our runners benefit.


The Orange Runners Club weekly track workouts occur Wednesday evenings when daylight permits.



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