For 2010, we have two choices for you:
South side track workouts are every Wednesday at 6:30pm, April through October at Heritage High School located at 1401 West Geddes Ave, Littleton. We’ll start at 6:15pm early and late in the season because of darkness. See our Facebook page for Wednesday updates.
North side track workouts are every Sunday at 1pm, April through October except on weekends when we have an RMRR Trophy Series race. North side workouts are at Mountain Range High School located at 12500 Huron Street.
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 the appointed time. Please arrive 10-15 minutes earlier to warm up. We will start with stretching and a few drills, then go into the workout. You should be warmed up before we start to stretch.
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 run negative splits. 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 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.
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Date |
Workout |
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3/31/2010 |
4×1000, 400 Rest: 200 recovery (walk/jog) + 1-2 minutes after each interval Total Interval Mileage: 2.75 miles |
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4/7/2010 |
6×800 Rest: 2-3 minutes between 800 intervals, 3-4 minutes between sets Total Interval Mileage: 3 miles |
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4/14/2010 |
800, 4×600, 4×400 Rest: 2-3 minutes between intervals, 3-4 minutes between sets Total Interval Mileage: 3 miles |
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4/21/2010 |
1200, 600, 1000, 600, 800, 600 Rest: 200 recovery (walk/jog) after, 2-3 minutes after other intervals Total Interval Mileage: 3 miles |
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4/28/2010 |
1600, 2×800, 4×400 Rest: 2-3 minutes between intervals, 4-5 minutes between sets Total Interval Mileage: 3 miles |
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5/5/2010 |
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 |
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5/12/2010 |
12×400 Rest: 1-2 minutes between intervals, 2-3 minutes between sets. Total Interval Mileage: 3 miles |
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5/19/2010 |
2x(1200, 800, 400) Rest: 1-2 minutes between intervals, 3-4 minutes between sets Total Interval Mileage: 3 miles |
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5/26/2010 |
Regular Workout 4x(800, 400) Rest: 1-2 minutes after 800’s, 2-3 minutes after 400’s Total Interval Mileage: 3 miles |
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Pre Bolder Boulder Workout 5×400, 4×200 Rest: 200 recovery (walk/jog) after each interval Total Interval Mileage: 2.25 miles |
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6/2/2010 |
Regular Workout 4×400, 2×600, 4×400 Rest: 2-3 minutes between intervals, 3-4 minutes between sets Total Interval Mileage: 2.75 miles |
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Post Bolder Boulder Workout 4×400, 4×400 Rest: 2-3 minutes between intervals, 3-4 minutes between sets Total Interval Mileage: 2 miles |
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6/9/2010 |
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 |
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6/16/2010 |
3200, 800, 2×400 Rest: 4-5 minutes after 3200, 2-3 minutes after other sets Total Interval Mileage: 3 miles |
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6/23/2010 |
5×1000 Rest: 200 recovery (walk/jog) + 1-2 minutes if needed after each interval Total Interval Mileage: 3.125 miles |
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6/30/2010 |
2×800, 8×400 Rest: 1-2 minutes Total Interval Mileage: 3 miles |
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7/7/2010 |
600, 800, 1000, 1000, 800, 600 Rest: 1-3 minutes + jog back to start Total Interval Mileage: 3 miles |
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7/14/2010 |
2x(400, 800, 1200) Rest: 1-2 minutes between intervals, 3-4 minutes between sets Total Interval Mileage: 3 miles |
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7/21/2010 |
3200, 800, 2×400 Rest: 4-5 minutes after 3200, 2-3 minutes after other sets Total Interval Mileage: 3 miles |
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7/28/2010 |
1000, 400, 800, 400, 800, 400, 1000 Rest: 1-2 minutes between intervals, 3-4 minutes between sets Total Interval Mileage: 3 miles |
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8/4/2010 |
5×1000, 400 Rest: 1-2 minutes between intervals, 2-3 minutes between sets Total Interval Mileage: 3.25 miles |
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8/11/2010 |
Regular Workout 800, 2×1200, 800 Rest: 2-3 minutes between intervals Total Interval Mileage: 3 miles |
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Pre-Georgetown Workout 800, 2×600, 2×300, 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 |
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8/18/2010 |
1600, 2×800, 4×400 Rest: 2-3 minutes between sets, 1-2 minutes between intervals Notes: For those doing Pikes, use last week’s Georgetown workout instead. Total Interval Mileage: 3 miles |
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8/25/2010 |
3200, 800, 2×400 Rest: 4-5 minutes after 3200, 2-3 minutes after other sets Total Interval Mileage: 3 miles |
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9/1/2010 |
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 |
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9/8/2010 |
1600, 4x(600, 200R), 400 Rest: 3-4 minutes after 1600, 2-3 minutes after 600’s Total Interval Mileage: 3.25 miles |
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9/15/2010 |
3200, 800, 2×400 Rest: 4-5 minutes after 3200, 2-3 minutes after other sets Total Interval Mileage: 3 miles |
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9/22/2010 |
1600, 1200, 1600, 800 Rest: 2-3 minutes after 1200, 3-4 minutes after 1600’s Total Interval Mileage: 3.25 miles |
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9/29/2010 |
1000, 400, 800, 400, 800, 400, 1000 Rest: 1-2 minutes between intervals, 3-4 minutes between sets Total Interval Mileage: 3 miles |
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10/6/2010 |
6×600, 3×400 Rest: 2-3 minutes between intervals, 3-4 minutes between sets Total Interval Mileage: 3.25 miles |
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10/13/2010 |
5,4,3,2,1 minute intervals Rest: 2-3 minutes after each |
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10/20/2010 |
3x(1000, 600) Rest: 200 walk/jog + 2-3 minutes after each Total Interval Mileage: 3 miles |
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10/27/2010 |
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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11/3/2010 |
5000 Rest: none Total Interval Mileage: 3 miles |
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Date |
Workout |
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4/11/2010 |
6×800 Rest: 2-3 minutes between 800 intervals, 3-4 minutes between sets Total Interval Mileage: 3 miles |
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4/18/2010 |
800, 4×600, 4×400 Rest: 2-3 minutes between intervals, 3-4 minutes between sets Total Interval Mileage: 3 miles |
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4/25/2010 |
1200, 600, 1000, 600, 800, 600 Rest: 200 recovery (walk/jog) after, 2-3 minutes after other intervals Total Interval Mileage: 3 miles |
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5/9/2010 |
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 |
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5/16/2010 |
12×400 Rest: 1-2 minutes between intervals, 2-3 minutes between sets. Total Interval Mileage: 3 miles |
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5/23/2010 |
2x(1200, 800, 400) Rest: 1-2 minutes between intervals, 3-4 minutes between sets Total Interval Mileage: 3 miles |
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5/30/2010 |
Regular Workout 4x(800, 400) Rest: 1-2 minutes after 800’s, 2-3 minutes after 400’s Total Interval Mileage: 3 miles |
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6/13/2010 |
Regular Workout 4×400, 2×600, 4×400 Rest: 2-3 minutes between intervals, 3-4 minutes between sets Total Interval Mileage: 2.75 miles |
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6/20/2010 |
Post Bolder Boulder Workout 4×400, 4×400 Rest: 2-3 minutes between intervals, 3-4 minutes between sets Total Interval Mileage: 2 miles |
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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 |
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6/27/2010 |
3200, 800, 2×400 Rest: 4-5 minutes after 3200, 2-3 minutes after other sets Total Interval Mileage: 3 miles |
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5×1000 Rest: 200 recovery (walk/jog) + 1-2 minutes if needed after each interval Total Interval Mileage: 3.125 miles |
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7/4/2010 |
2×800, 8×400 Rest: 1-2 minutes Total Interval Mileage: 3 miles |
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7/18/2010 |
2x(400, 800, 1200) Rest: 1-2 minutes between intervals, 3-4 minutes between sets Total Interval Mileage: 3 miles |
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7/25/2010 |
3200, 800, 2×400 Rest: 4-5 minutes after 3200, 2-3 minutes after other sets Total Interval Mileage: 3 miles |
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8/1/2010 |
1000, 400, 800, 400, 800, 400, 1000 Rest: 1-2 minutes between intervals, 3-4 minutes between sets Total Interval Mileage: 3 miles |
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8/8/2010 |
Regular Workout 800, 2×1200, 800 Rest: 2-3 minutes between intervals Total Interval Mileage: 3 miles |
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8/15/2010 |
Pre-Georgetown Workout 800, 2×600, 2×300, 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 |
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8/22/2010 |
1600, 2×800, 4×400 Rest: 2-3 minutes between sets, 1-2 minutes between intervals Notes: For those doing Pikes, use last week’s Georgetown workout instead. Total Interval Mileage: 3 miles |
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8/29/2010 |
3200, 800, 2×400 Rest: 4-5 minutes after 3200, 2-3 minutes after other sets Total Interval Mileage: 3 miles |
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9/5/2010 |
5×1000, 400 Rest: 1-2 minutes between intervals, 2-3 minutes between sets Total Interval Mileage: 3.25 miles |
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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 |
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9/19/2010 |
3200, 800, 2×400 Rest: 4-5 minutes after 3200, 2-3 minutes after other sets Total Interval Mileage: 3 miles |
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9/26/2010 |
1600, 1200, 1600, 800 Rest: 2-3 minutes after 1200, 3-4 minutes after 1600’s Total Interval Mileage: 3.25 miles |
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10/10/2010 |
6×600, 3×400 Rest: 2-3 minutes between intervals, 3-4 minutes between sets Total Interval Mileage: 3.25 miles |
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10/17/2010 |
5,4,3,2,1 minute intervals Rest: 2-3 minutes after each |
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10/24/2010 |
3x(1000, 600) Rest: 200 walk/jog + 2-3 minutes after each Total Interval Mileage: 3 miles |
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10/31/2010 |
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 |