FRIDAY 7:30AM INTERVAL Run
October 23, 2026 · 7:30 AM
Astoria Park Track, Astoria Park S & 18th Street
A 45-minute group interval run at Astoria Park Track with warm-up, five fast laps alternating with easy laps, and a cool-down; runners can adjust the planned 3.25-mile workout.
Run five fast 400-meter repeats with easy recovery laps in a 45-minute track session, with all speeds welcome and paces and distances adjustable.
Join for a **45-minute** interval run at the Astoria Park Track. We will be running 5 repeats at a fast pace of the 400 meter track (5x400), alternating with an easy pace. This run is designed to **build speed** and will be structured as follows: 1. Warm Up: 2 laps 2. Fast Pace: 1 lap at selected fast pace 3. Easy Pace: 1 lap at selected comfortable pace 4. Repeat 2-3 for 5 total times. 5. Cool Down: 1 lap **Runners choose their own:** * Fast Pace: a suggestion is your best 3mi \| 5k race pace\. The host will use 8:00 min/mi as their fast pace\. * Easy Pace: jogging, brisk walking, or walking; a suggestion is a pace that allows you to carry on a conversation. **In total we will complete 13 laps \| 3\.25 mi** Each lap is 400 meters \| 1/4 mi *** As always, all running speeds are welcome! Leave no runner behind! Runners are invited to adjust the paces and/or distances and/or timings as needed so that the run suits them. \*\*Meet at the benches in front of the Astoria Park Track. **[IMPORTANT] Please review the guidelines below:** * We ask that all runners RSVP. If you RSVP and cannot attend, please update your attendance for the event. * Dress according to the weather and stay hydrated. Restrooms and water fountains are available near the track.