Track Workouts

RMRR’s free track workouts are Wednesdays at 6:15pm.   Track runs from Wednesday April 3 through the end of October .  We will be at North High School, 2960 Speer Blvd (near I25 & Speer).

We have two workouts, workout A and workout B.  Workout B is intended for runners who race 5ks at 10min/mile pace or slower, those just getting started on track or those recovering from injury.   It’s a little shorter than workout A so the time you’re running the ‘work’ interval is the same for everyone who is running.

Please arrive around 6pm to warm up.  After warm up, we will run 2 laps of 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.

2013 Track Schedule

Date Location Workout
4/3/2013 North High School Group A: 5×1000
Total Interval Mileage: 3.125 miles
Group B: 5×800
Total Interval Mileage: 2.5 miles
Recovery: 200 walk/jog + 1-2 minutes after each interval.
4/10/2013 North High School Group A: 6×800
Total Interval Mileage: 3 miles
Group B: 6×600
Total Interval Mileage: 2.25 miles
Note: Split into 3 sets.Recovery: 2-3 minutes between 800 intervals, 3-4 minutes between sets.
4/17/2013 North High School 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
4/24/2013 North High School Group A: 800, 4×600, 4×400
Total Interval Mileage: 3 miles
Group B: 600, 4×400, 4×300
Total Interval Mileage: 2.25 miles
Recovery: 2-3 minutes between intervals, 3-4 minutes between sets.
5/1/2013 North High School Group A: 1600, 2×800, 4×400
Total Interval Mileage: 3 miles
Group B: 1200, 2×600, 4×300
Total Interval Mileage: 2.25 miles
Recovery: 2-3 minutes between intervals, 3-4 minutes between sets.
5/8/2013 North High School Group A: 400, 600, 800, 1200, 800, 600, 400
Total Interval Mileage: 3 miles
Group B: 300, 400, 600, 800, 600, 400, 300
Total Interval Mileage: 2.125 miles
Recovery: 1-2 minutes after 400’s and 600’s, 2-3 minutes after others.
5/15/2013 North High School Group A: 2x(1200, 800, 400)
Total Interval Mileage: 3 miles
Group B: 2x(800, 600, 300)
Total Interval Mileage: 2.125 miles
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets
5/22/2013 North High School Group A: 4x(800, 400)
Total Interval Mileage: 3 miles
Group B: 4x(600, 300)
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
5/29/2013 North High School 4×400, 3×600, 4×400
Total Interval Mileage: 3.125 miles
4×300, 3×400, 4×300
Total Interval Mileage: 2.25 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
6/5/2013 North High School Group A: 600, 1000, 1600, 1000, 600
Total Interval Mileage: 3 miles
Group B: 400, 800, 1200, 800, 400
Total Interval Mileage: 2.25 miles
Note: Pyramid workout
Recovery: 1-2 minutes after 600’s, 2-3 minutes after 1000’s, 3-4 minutes after 1600’s
6/12/2013 North High School Group A: 3200, 800, 2×400
Total Interval Mileage: 3 miles
Group B: 2400 (6 laps), 600, 2×300
Total Interval Mileage: 2.25 miles
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
6/19/2013 North High School Group A: 5×1000
Total Interval Mileage: 3.125 miles
Group B: 5×800
Total Interval Mileage: 2.5 miles
Recovery: 200 walk/jog + 1-2 minutes after each interval.
6/26/2013 North High School Group A: 2×800, 4×400, 4×400
Total Interval Mileage: 3 miles
Group B: 2×600, 4×300, 4×300
Total Interval Mileage: 2.25 miles
Recovery: 1-2 minutes between intervals, 2-3 minutes between sets.
7/3/2013 North High School Workout TBD
7/10/2013 North High School Group A: 600, 800, 1200, 1200, 800, 600
Total Interval Mileage: 3.25 miles
Group B: 400, 600, 800, 800, 600, 400
Total Interval Mileage: 2.25 miles
Recovery: 200 walk/ jog or 2-3 minutes.
7/17/2013 North High School Group A: 2x(400, 800, 1200)
Total Interval Mileage: 3 miles
Group B: 2x(300, 600, 800)
Total Interval Mileage: 2.125 miles
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets.
7/24/2013 North High School Group A: 3200, 800, 2×400
Total Interval Mileage: 3 miles
Group B: 2400 (6 laps), 600, 2×300
Total Interval Mileage: 2.25 miles
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
7/31/2013 North High School Group A: 1000, 400, 800, 400, 800, 400, 1000
Total Interval Mileage: 3 miles
Group B: 800, 300, 600, 300, 600, 300, 800
Total Interval Mileage: 2.375 miles
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets.
8/7/2013 North High School Group A: 5×1000
Total Interval Mileage: 3.125 miles
Group B: 5×800
Total Interval Mileage: 2.5 miles
Recovery: 1-2 minutes between intervals, 2-3 minutes between sets.
8/14/2013 North High School Group A: Regular Workout 800, 2×1200, 800
Total Interval Mileage: 2.5 miles
Group B: 600, 2×800, 600
Total Interval Mileage: 1.75 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.
8/21/2013 North High School Group A: 1600, 2×800, 4×400
Total Interval Mileage: 3 miles
Group B: 1200, 2×600, 4×300
Total Interval Mileage: 2.25 miles
Recovery: 2-3 minutes between sets, 1-2 minutes between intervals.Note: For those doing Pikes, use last week’s Georgetown workout instead.
8/28/2013 North High School Group A: 3200, 800, 2×400
Total Interval Mileage: 3 miles
Group B: 2400 (6 laps), 600, 2×300
Total Interval Mileage: 2.25 miles
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
9/4/2013 North High School Group A: 400, 600, 800, 1600, 800, 600, 400
Total Interval Mileage: 3.25 miles
Group B: 300, 400, 600, 1200, 600, 400, 300
Total Interval Mileage: 2.375 miles
Recovery: 1-2 minutes after 400’s and 600’s, 2-3 minutes after others.
9/11/2013 North High School Group A:  1600, 4x(600, 200R), 400  (2.75  miles)Group B:  1200, 4x(400, 200R), 300  (1.875 miles)
Recovery: 3-4 minutes after 1600, 2-3 minutes after 600’s
Total Interval Mileage: 3.25 miles
9/18/2013 North High School Group A: 3200, 800, 2×400
Total Interval Mileage: 3 miles
Group B: 2400 (6 laps), 600, 2×300
Total Interval Mileage: 2.25 miles
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
9/25/2013 North High School Group A: 1600, 1200, 1600, 800
Total Interval Mileage: 3.25 miles
Group B: 1200, 800, 1200, 400
Total Interval Mileage: 2.25 miles
Recovery: 2-3 minutes after 1200, 3-4 minutes after 1600’s.
10/2/2012 North High School Group A: 1000, 400, 800, 400, 800, 400, 1000
Total Interval Mileage: 3 miles
Group B: 800, 300, 600, 300, 600, 300, 800
Total Interval Mileage: 2.375 miles
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets.
10/9/2012 North High School Group A: 6×600, 4×400
Total Interval Mileage: 3.25 miles
Group B: 6×400, 4×300
Total Interval Mileage: 2.25 miles
Recovery: 2-3 minutes between intervals, 3-4 minutes between sets
10/16/2012 North High School
Group A: 1200, 600, 1000, 600, 800, 600
Total Interval Mileage: 3 miles
Group B: 800, 400, 800, 400, 600, 400
Total Interval Mileage: 2.125 miles
Recovery: 200 walk/jog after 600’s, 2-3 minutes after other intervals.
10/23/2012 North High School Group A: 3x(1000, 600)
Total Interval Mileage: 3 miles
Group B: 3x(800, 400)
Total Interval Mileage: 2.25 miles
Recovery: 200 walk/jog + 2-3 minutes after each.
10/30/2012 North High School Group A: 800, 1200, 1600, 800
Total Interval Mileage: 2.75 miles
Group B: 600, 800, 1200, 600
Total Interval Mileage: 2 miles
Recovery: 2-3 minutes after 800’s, 3-4 minutes after 1200’s and 1600’s.