Track Workouts

RMRR’s free track workouts are Wednesdays at 6:15pm.   Track runs from Wednesday April 1 through the end of October .  We will be at North High School, 2960 Speer Blvd (near I25 & Speer).  Please arrive around 6pm to warm up and use the bathrooms in the school.  At 6:15pm, we will review the workout, then start with the speed warm-up of 2 laps of striders.

We have two workouts, long and short.  The short workout is set up so that the time spent running the ‘work’ interval is the same for the both groups.  The short set is intended for runners who:

  • Race 5ks at 10 min/mile pace or slower.
  • Have a goal race the following weekend.
  • Are new to track.
  • Are recovering from injury.

A track workout is made up of  ‘sets’ of ‘work’ and ‘rest’ intervals. The work interval is when you are running hard. A rest interval is the time or distance recovery interval between work intervals, which may be spent walking or standing around. A set is a block of repetitions.

2015 Track Schedule

Date
Location
Workout
Alternate workoutSloan's Lake. Meet on the north side in the parkling lot at 26th & Tennyson. We'll be standing by playground. We use this workout when North HS boy's or girl's Soccer teams play at North.5/4/3/2/1. This work consists of hard runs followed by waling the duration of the next interval. Example, run 5 mins hard, walk 4 mins, run 4 mins hard, walk 3 mins, etc
4/1/15North High SchoolLong Interval: 5 x 800
(2.5 miles)
Short Interval: 5x600
(1.875 miles)
Recovery: 200 walk/jog + 1-2 mins after each
4/8/15North High SchoolLong: 400, 1200, 400, 800, 400, 1200, 400; (3 miles).
Short: 300, 1000, 300, 600, 300, 1000, 300 (2.375 miles)
Reovery 1-2 mins after 400/300s, 2-3 mins after longer intervals
4/15/15North High SchoolLong: 6×800 (3 miles).
Short 6 x 600. (2.375 miles.)
Split into 3 sets of 2 intervals. Recovery = 2-3 mins between intervals, 3-4 between sets
4/22/15North High SchoolLong: 800, 4×600, 4×400 (3 miles)
Short 600, 4x400, 4x300 (2.3 miles)
Recovery 2-3 mins between intervals, 3-4 mins between sets
4/29/15North High SchoolLong: 4x1200. (3 miles.)
Short: 4 x 800. (2 miles.)
Rest 3-4 mins between intervals.
5/6/15North High SchoolLong: 400, 600, 800, 1200, 800, 600, 400
(3 miles)
Short 300, 400, 600, 800, 600, 400, 300 (2.125)
Recovery 1-2 mins after the 600s, 400s, 300s, 2-3 mins between intervals.
5/13/15North High SchoolLong 2 x (1200, 800, 400) (3 miles)
Short: 2 x (800, 600, 300) (2.125 miles)
Reovery 1-2 mins between intervals, 3-4 mins between sets
5/20/15North High SchoolLong: 4 x (800, 400) (3 miles)
Short: 4 x (600, 300) (2.25 miles)
Recovery: 1-2 minutes after 800/600s, 2-3 minutes after 400/300s
5/27/15North High SchoolLong: 4x400, 3x600, 4/400. (3.125 miles)
Short: 4x300, 3x400, 4x300 (2.25 miles)
Recovery: 2-3 minutes between intervals, 3-4 minutes between sets
6/3/15North High SchoolLong: 600, 1000, 1600, 1000, 600.
Total Interval Mileage: 3 miles.
Short 400, 800, 1200, 800, 400.
Total mileage 2.25 miles.
Reovery 1-2 mins after the 400/600s 2-3 mins after the 1000/800s and 4 mins after the 1600/1200
6/10/15North High SchoolLong: 400, 3200, 800, 400 (3 miles)
Short: 300, 2400 (6 laps), 600, 300 (2.25 miles)
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
6/17/15North High SchoolLong: 5x1000 (3.125mi)
Short: 5 x 800 (2.5 mi)
Recovery: 200 walk/jog + 1-2 minutes after each interval.
6/24/15North High SchoolLong 2 x 800, 4 x 400, 4 x 400. (3 miles)
Short 2x600, 4 x 300, 4 x 300 (2.25 miles)
Recovery 1-2 mins between intervals. 2-3 between sets.
7/1/15North High SchoolLong: 6x800 (3 miles)
Short: 6×600 (2.25 miles)
7/8/15North High SchoolLong: 400, 600, 800, 1200, 800, 600, 400 (3 miles)
Short 300, 400, 600, 800, 600, 400, 300 (2.125 miles).
Recovery: 200 walk or jog or 2-3 mins rest.
7/15/15North High SchoolLong 2 x (400, 800, 1200) (3 miles)
Short: 2 x (300, 600, 800) (2.125 miles)
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets.
7/22/15North High SchoolLong: 400, 3200, 800, 400 (3 miles)
Short: 300, 2400 (6 laps), 600, 300 (2.25 miles)
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
7/29/15North High SchoolLong: 1000, 400, 800, 400, 800, 400, 1000 (3 miles)
Short: 800, 300, 600, 300, 600, 300, 800 (2.375 miles)
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets.
8/5/15North High SchoolLong: 5x1000 (3.125mi)
Short: 5 x 800 (2.5 mi)
Recovery: 200 walk/jog + 1-2 minutes after each interval.
8/12/15North High SchoolLong: 800, 1200, 800, 1200, 800 (3 miles) .
Short 600, 800, 600, 800, 600 (2.125 miles)
Recovery: 2-3 minutes between intervals.
8/19/15North High SchoolLong (1600, 2x800, 4x400 (3 miles).
Short 1200, 2x600, 4 x 300 (2.25 miles)
Recovery: 2-3 minutes between sets, 1-2 minutes between intervals.
8/26/15North High SchoolLong: 400, 3200, 800, 400 (3 miles)
Short: 300, 2400 (6 laps), 600, 300 (2.25 miles)
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
9/2/15North High SchoolLong: 400, 600, 800, 1200, 800, 600, 400 (3 miles)
Short 300, 400, 600, 800, 600, 400, 300 (2.125 miles).
Recovery: 200 walk or jog or 2-3 mins rest.
9/9/15North High SchoolLong:  400, 1600, 4×600, 400  (3  miles)
Short:  300, 1200, 4×400, 300  (2.175 miles)
Recovery: 3-4 minutes after 1600, 2-3 minutes after others.
9/16/15North High SchoolLong: 1600, 1200, 1600, 400 (3 miles)
Short: 1200, 800, 1200, 300 (2.275 miles).
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
9/23/15North High SchoolLong: 400, 3200, 800, 400 (3 miles)
Short: 300, 2400 (6 laps), 600, 300 (2.25 miles)
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
9/30/15North High SchoolLong: 1000, 400, 800, 400, 800, 400, 1000 (3 miles)
Short: 800, 300, 600, 300, 600, 300, 800 (2.375 miles)
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets.
10/7/15North High SchoolLong: 6x600, 3x400. (3 miles)
Short 6x400, 3x300. (2.125 miles)
Recovery: 2-3 minutes between intervals, 3-4 minutes between sets
10/14/15North High SchoolLong: 1200, 600, 1000, 600, 800, 600.(3 miles)
Short: 800, 400, 800, 400, 600, 400. (2.125 miles)
Recovery: 200 walk/jog after 600’s, 2-3 minutes after other intervals.
10/21/15North High SchoolLong 3x (1000, 600) (3 miles).
Short: 3x (800, 400), (2.25 miles)
Recovery: 200 walk/jog + 2-3 minutes after each.
10/28/15North High SchoolLong: 800, 1200, 1600, 800 (2.75 miles).
Short: 600, 800, 1200, 600 (2 miles)
Recovery: 2-3 minutes after 800’s, 3-4 minutes after 1200’s and 1600’s.