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Track Workouts

RMRR’s free Track workouts are Wednesday’s at 6:15pm.   Track runs from April 4 through the end of October .  We will be at North High School, 2960 Speer Blvd (I25 & Speer).

This year’s workouts feature a workout A and workout B.  Workout B is intended for runners who race 5ks at 10min/mile pace or slower.   It’s a little shorter than workout A so the ‘work’ interval is the same for everyone who is running.  Please arrive around 6pm to warm up.  After warm up, we will run striders as a group, then go into the group workout. 

A track workout is made up of  ‘sets’ of  ‘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.

2012 workouts:

Date Location Workout
4/4/2012 North High School Group A: 5×1000
Total Interval Mileage: 3.125 miles
Group B: 4×1000
Total Interval Mileage: 2.5 miles
Recovery: 200 walk/jog + 1-2 minutes after each interval.
4/11/2012 North High School Group A: 6×800
Total Interval Mileage: 3 miles
Group B: 5×800
Total Interval Mileage: 2.5 miles
Note: Split into 3 sets.Recovery: 2-3 minutes between 800 intervals, 3-4 minutes between sets.
4/18/2012 Sloans Lake Park (Girl’s Soccer is at North tonight) 5,4,3,2,1 Intervals
Run for 5 mins, walk for 2-3, run for 4 mins, etc
Rest Interval 2-3 minutes between intervals
4/25/2012 North High School Group A: 800, 4×600, 4×400
Total Interval Mileage: 3 miles
Group B: 800, 3×600, 3×400
Total Interval Mileage: 2.4 miles
Recovery: 2-3 minutes between intervals, 3-4 minutes between sets.
5/2/2012 North High School Group A: 1600, 2×800, 4×400
Total Interval Mileage: 3 miles
Group B: 1600, 2×600, 3×400
Total Interval Mileage: 2.5 miles
Recovery: 2-3 minutes between intervals, 3-4 minutes between sets.
5/9/2012 North High School Group A: 400, 600, 800, 1200, 800, 600, 400
Total Interval Mileage: 3 miles
Group B: 600, 800, 1200, 800, 600
Total Interval Mileage: 2.5 miles
Recovery: 1-2 minutes after 400’s and 600’s, 2-3 minutes after others. 
5/16/2012 North High School Group A: 2x(1200, 800, 400)
Total Interval Mileage: 3 miles
Group B: 2x(1000, 600, 400)
Total Interval Mileage: 2.5 miles
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets
5/23/2012 North High School Group A: 4x(800, 400)
Total Interval Mileage: 3 miles
Group B: 800, 4×400, 2×200, 800
Total Interval Mileage: 2.25 miles
Note: Group B workout can be used as a Pre-Bolder Boulder workout.
Recovery: 1-2 minutes after 800’s, 2-3 minutes after 400’s
5/30/2012 North High School 4×400, 3×600, 4×400
Total Interval Mileage: 3.125 miles
4×400, 2×600, 4×400
Total Interval Mileage: 2.75 miles
Note: Group B workout can be used as a Post-Boulder Bolder workout.
Recovery: 2-3 minutes between intervals, 3-4 minutes between sets
6/6/2012 North High School Group A: 600, 1000, 1600, 1000, 600
Total Interval Mileage: 3 miles
Group B: 600, 800, 1200, 800, 600
Total Interval Mileage: 2.5 miles
Note: Pyramid workout
Recovery: 1-2 minutes after 600’s, 2-3 minutes after 1000’s, 3-4 minutes after 1600’s
6/13/2012 North High School Group A: 3200, 800, 2×400
Total Interval Mileage: 3 miles
Group B: 3200, 800
Total Interval Mileage: 2.5 miles
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
6/20/2012 North High School Group A: 5×1000
Total Interval Mileage: 3.125 miles
Group B: 4×1000
Total Interval Mileage: 2.4 miles
Recovery: 200 walk/jog + 1-2 minutes after each interval.
6/27/2012 North High School Group A: 2×800, 4×400, 4×400
Total Interval Mileage: 3 miles
Group B: 2×800, 3×400, 3×400
Total Interval Mileage: 2.5 miles
Recovery: 1-2 minutes between intervals, 2-3 minutes between sets.
7/4/2012 N/A No Workout. Happy Independence Day!
7/11/2012 North High School Group A: 600, 800, 1200, 1200, 800, 600
Total Interval Mileage: 3.25 miles
Group B: 600, 800, 1200, 800, 600
Total Interval Mileage: 2.5 miles
Recovery: 200 walk/ jog or 2-3 minutes.
7/18/2012 North High School Group A: 2x(400, 800, 1200)
Total Interval Mileage: 3 miles
Group B: 2x(400, 800, 800)
Total Interval Mileage: 2.5 miles
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets.
7/25/2012 North High School Group A: 3200, 800, 2×400
Total Interval Mileage: 3 miles
Group B: 3200, 800
Total Interval Mileage: 2.5 miles
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
7/28/2012 North High School Group A: 1000, 400, 800, 400, 800, 400, 1000
Total Interval Mileage: 3 miles
Group B: 3x(800, 400), 800
Total Interval Mileage: 2.5 miles
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets.
8/1/2012 North High School Group A: 5×1000, 400
Total Interval Mileage: 3.3 miles
Group B: 4×1000, 400
Total Interval Mileage: 2.75 miles
Recovery: 1-2 minutes between intervals, 2-3 minutes between sets.
8/8/2012 North High School Group A: Regular Workout800, 2×1200, 800
Total Interval Mileage: 3 miles
Group B: 800, 2×600, 2×300, 800
Total Interval Mileage: 2.5 miles
Recovery: 2-3 minutes between intervals.
Note: Group B workout can be used as a Pre-Georgetown to Idaho Springs Workout. In this case, first 800 should be slower than planned race pace. Last 800 should be at planned race pace.
8/15/2012 North High School Group A: 1600, 2×800, 4×400
Total Interval Mileage: 3 miles
Group B: 1200, 2×600, 4×400
Total Interval Mileage: 2.5 miles
Recovery: 2-3 minutes between sets, 1-2 minutes between intervals.Note: For those doing Pikes, use last week’s Georgetown workout instead.
8/22/2012 North High School Group A: 3200, 800, 2×400
Total Interval Mileage: 3 miles
Group B: 3200, 800
Total Interval Mileage: 2.5 miles
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
8/29/2012 North High School Group A: 400, 600, 800, 1600, 800, 600, 400
Total Interval Mileage: 3.25 miles
Group B: 600, 800, 1600, 800, 600
Total Interval Mileage: 2.75 miles
Recovery: 1-2 minutes after 400’s and 600’s, 2-3 minutes after others.
9/5/2012 North High School 1600, 4x(600, 200R), 400
Recovery: 3-4 minutes after 1600, 2-3 minutes after 600’s
Total Interval Mileage: 3.25 miles
9/12/2012 North High School Group A: 3200, 800, 2×400
Total Interval Mileage: 3 miles
Group B: 3200, 800
Total Interval Mileage: 2.5 miles
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
9/19/2012 North High School Group A: 1600, 1200, 1600, 800
Total Interval Mileage: 3.25 miles
Group B: 3×1200, 400
Total Interval Mileage: 2.5 miles
Recovery: 2-3 minutes after 1200, 3-4 minutes after 1600’s.
9/26/2012 North High School Group A: 1000, 400, 800, 400, 800, 400, 1000
Total Interval Mileage: 3 miles
Group B: 3x (800, 400)
Total Interval Mileage: 2.625 miles
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets.
10/3/2012 North High School Group A: 6×600, 4×400
Total Interval Mileage: 3.25 miles
Group B: 4×600, 4×400
Total Interval Mileage: 2.5 miles
Recovery: 2-3 minutes between intervals, 3-4 minutes between sets
10/10/2012 North High School
Group A: 1200, 600, 1000, 600, 800, 600
Total Interval Mileage: 3 miles
Group B: 3x (800, 600)
Total Interval Mileage: 2.5 miles
Recovery: 200 walk/jog after 600’s, 2-3 minutes after other intervals.
10/17/2012 North High School Group A: 3x(1000, 600)
Total Interval Mileage: 3 miles
Group B: 3x(800, 600)
Total Interval Mileage: 3 miles
Recovery: 200 walk/jog + 2-3 minutes after each.
10/24/2012 North High School Group A: 800, 1200, 1600, 800
Total Interval Mileage: 2.625 miles
Group B: 800, 1200, 1600
Total Interval Mileage: 2.5 miles
Recovery: 2-3 minutes after 800’s, 3-4 minutes after 1200’s and 1600’s.
10/31/2012 N/A No Workout. Happy Halloween!