| Please note:
Track workouts are every Wednesday, April through September starting at 6:30PM. (Please note the change from 6:15PM to 6:30PM.)
Please arrive 10-15 minutes earlier (6:15 PM) to warmup.
Workouts will be at Heritage High School (Mapquest of Heritage High School ), located at 1401 West Geddes Ave, Littleton.
The track workouts are open and free to all RMRR members. Non-members are welcome to try a couple of workouts for free before joining.
The workouts start at 6:30pm sharp. We will start with stretching and a few drills, then go into the workout.
You should be warmed up before we start to stretch.
Please arrive early and jog for about 10 minutes before we start.
A track workout is made up of one or more "sets," of one or more "repetitions," of "work" and "rest"
intervals. A work interval is when you are running hard. A rest interval is the time or distance recovery interval between work intervals. The rest interval may be jogging or walking, depending on the workout. A repetition is a cycle of a work and rest interval. A set is a block of repetitions.
The general goal in a track workout is to negative split. That means running a little faster at the end of the workout. To do that, the work intervals should feel somewhat easy, then get increasingly harder.
Another typical goal is to maintain the integrity of the rest interval; don't take too long. If you cannot maintain your speed on the work intervals without extra rest, that means that you started too fast. Slow down, and learn for the next time.
Date |
Workout |
4/2/2008 |
4x1000
Rest: 200 recovery (walk/jog) + 1-2 minutes if needed after each interval
Total Interval Mileage: 2.5 miles |
4/9/2008 |
4x800, 2x400
Rest: 2-3 minutes between 800 intervals, 1-2 minutes between 400 intervals, 3-4 minutes between sets (after last 800)
Total Interval Mileage: 2.5 miles |
4/16/2008 |
800, 4x600, 3x400
Rest: 2-3 minutes between intervals, 3-4 minutes between sets
Total Interval Mileage: 2.75 miles |
4/23/2008 |
1200, 800, 2x(600, 400, 200)
Rest: 200 recovery (walk/jog) after 600’s and 200’s, 400 recovery (walk/jog) after 400’s, 2-3 minutes after 800 and 1200
Total Interval Mileage: 2.75 miles |
4/30/2008 |
1600, 2x800, 4x400
Rest: 2-3 minutes between intervals, 4-5 minutes between sets
Total Interval Mileage: 3 miles |
5/7/2008 |
400, 600, 800, 1200, 800, 600, 400
Rest: 1-2 minutes after 400’s and 600’s, 2-3 minutes after others
Total Interval Mileage: 3 miles |
5/14/2008 |
1200, 3x600, 4x300
Rest: 200 recovery (walk/jog) after 600’s, 100 recovery (walk/jog) after 300’s, 2-3 minutes between sets
Total Interval Mileage: 3.25 miles |
5/21/2008 |
Regular Workout
4x(800, 400)
Rest: 1-2 minutes after 800’s, 2-3 minutes after 400’s
Total Interval Mileage: 3 miles |
Pre Bolder Boulder Workout
5x400, 4x200
Rest: 200 recovery (walk/jog) after each interval
Total Interval Mileage: 2.25 miles |
5/28/2008 |
Regular Workout
4x400, 2x600, 4x400
Rest: 2-3 minutes between intervals, 3-4 minutes between sets
Total Interval Mileage: 2.75 miles |
Post Bolder Boulder Workout
4x400, 4x400
Rest: 2-3 minutes between intervals, 3-4 minutes between sets
Total Interval Mileage: 2 miles |
6/4/2008 |
600, 1000, 1600, 1000, 600
Rest: 1-2 minutes after 600’s, 2-3 minutes after 1000’s, 3-4 minutes after 1600’s
Total Interval Mileage: 3 miles |
6/11/2008 |
2x(1200, 800, 400)
Rest: 1-2 minutes between intervals, 3-4 minutes between sets
Total Interval Mileage: 3 miles |
6/18/2008 |
6x800
Rest: 2-3 minutes or walk/jog 400
Total Interval Mileage: 3 miles |
6/25/2008 |
2x(1600, 800), 400
Rest: 3-4 minutes after 1600, 2-3 minutes after 800
Total Interval Mileage: 3.25 miles |
7/2/2008 |
3x(400, 300, 200, 100)
Rest: 1-2 minutes + jog back to start
Total Interval Mileage: 2 miles |
7/9/2008 |
600, 800, 1000, 1000, 800, 600
Rest: 1-3 minutes + jog back to start
Total Interval Mileage: 3 miles |
7/16/2008 |
2x(400, 800, 1200)
Rest: 1-2 minutes between intervals, 3-4 minutes between sets
Total Interval Mileage: 3 miles |
7/23/2008 |
1600, 800, 6x400
Rest: 3-4 minutes after 1600, 2-3 minutes after 800, 1-2 minutes after 400 intervals
Total Interval Mileage: 3 miles |
7/30/2008 |
1000, 400, 800, 400, 800, 400, 1000
Rest: 1-2 minutes between intervals, 3-4 minutes between sets
Total Interval Mileage: 3 miles |
8/6/2008 |
Regular Workout
800, 2x1200, 800
Rest: 2-3 minutes between intervals
Total Interval Mileage: 3 miles |
Pre-Georgetown Workout
800, 2x600, 2x300, 800
Rest: 200 walk/jog after 600’s, 100 walk/jog after 300’s, 2-3 minutes after 800’s
Notes: 1st 800 should be slower than planned race pace. Last 800 should be at planned race pace.
Total Interval Mileage: 2.5 miles |
8/13/2008 |
3x800, 4x600
Rest: 2-3 minutes between intervals
Notes: For those doing Pikes, use last week’s Georgetown workout instead.
Total Interval Mileage: 3 miles |
8/20/2008 |
12x400
Rest: 2-3 minutes between intervals
Total Interval Mileage: 3 miles |
8/27/2008 |
4x1000, 400
Rest: 1-2 minutes between intervals, 2-3 minutes between sets
Total Interval Mileage: 3.25 miles |
9/3/2008 |
400, 600, 800, 1600, 800, 600, 400
Rest: 1-2 minutes after 400’s and 600’s, 2-3 minutes after others
Total Interval Mileage: 3.25 miles |
9/10/2008 |
1200, 2x1600, 800
Rest: 2-3 minutes after 1200, 3-4 minutes after 1600’s
Total Interval Mileage: 3.25 miles |
9/17/2008 |
1200, 2x1600, 800
Rest: 2-3 minutes after 1200, 3-4 minutes after 1600’s
Total Interval Mileage: 3.25 miles |
9/24/2008 |
5,4,3,2,1 minute intervals
Rest: 2-3 minutes after each |
10/1/2008 |
1000, 400, 800, 400, 800, 400, 1000
Rest: 1-2 minutes between intervals, 3-4 minutes between sets
Total Interval Mileage: 3 miles |
10/8/2008 |
6x600, 3x400
Rest: 2-3 minutes between intervals, 3-4 minutes between sets
Total Interval Mileage: 3.25 miles |
10/15/2008 |
2x(800, 400), 4x200
Rest: 2-3 minutes after 400’s and 800’s, 200 walk/jog after 200’s
Total Interval Mileage: 2 miles |
10/22/2008 |
3x(1000, 600)
Rest: 200 walk/jog + 2-3 minutes after each
Total Interval Mileage: 3 miles |
10/29/2008 |
800, 1200, 1600, 800
Rest: 2-3 minutes after 800’s, 3-4 minutes after 1200’s and 1600’s
Total Interval Mileage: 3 miles |
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Rocky Mountain Road Runners