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.
| Date | Location | Workout | |||
| 4/4/2012 | North High School | Group A: 5×1000 Total Interval Mileage: 3.125 miles |
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| Group B: 4×1000 Total Interval Mileage: 2.5 miles |
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| 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 |
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| Group B: 5×800 Total Interval Mileage: 2.5 miles |
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| 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 |
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| Group B: 800, 3×600, 3×400 Total Interval Mileage: 2.4 miles |
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| 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 |
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| Group B: 1600, 2×600, 3×400 Total Interval Mileage: 2.5 miles |
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| 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 |
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| Group B: 600, 800, 1200, 800, 600 Total Interval Mileage: 2.5 miles |
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| 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 |
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| Group B: 2x(1000, 600, 400) Total Interval Mileage: 2.5 miles |
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| 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 |
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| Group B: 800, 4×400, 2×200, 800 Total Interval Mileage: 2.25 miles |
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| 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 |
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| 5/30/2012 | North High School | 4×400, 3×600, 4×400 Total Interval Mileage: 3.125 miles |
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| 4×400, 2×600, 4×400 Total Interval Mileage: 2.75 miles |
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| Note: Group B workout can be used as a Post-Boulder Bolder workout. Recovery: 2-3 minutes between intervals, 3-4 minutes between sets |
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| 6/6/2012 | North High School | Group A: 600, 1000, 1600, 1000, 600 Total Interval Mileage: 3 miles |
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| Group B: 600, 800, 1200, 800, 600 Total Interval Mileage: 2.5 miles |
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| Note: Pyramid workout Recovery: 1-2 minutes after 600’s, 2-3 minutes after 1000’s, 3-4 minutes after 1600’s |
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| 6/13/2012 | North High School | Group A: 3200, 800, 2×400 Total Interval Mileage: 3 miles |
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| Group B: 3200, 800 Total Interval Mileage: 2.5 miles |
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| 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 |
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| Group B: 4×1000 Total Interval Mileage: 2.4 miles |
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| 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 |
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| Group B: 2×800, 3×400, 3×400 Total Interval Mileage: 2.5 miles |
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| 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 |
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| Group B: 600, 800, 1200, 800, 600 Total Interval Mileage: 2.5 miles |
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| 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 |
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| Group B: 2x(400, 800, 800) Total Interval Mileage: 2.5 miles |
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| 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 |
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| Group B: 3200, 800 Total Interval Mileage: 2.5 miles |
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| 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 |
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| Group B: 3x(800, 400), 800 Total Interval Mileage: 2.5 miles |
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| 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 |
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| Group B: 4×1000, 400 Total Interval Mileage: 2.75 miles |
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| 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 |
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| Group B: 800, 2×600, 2×300, 800 Total Interval Mileage: 2.5 miles |
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| 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. |
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| 8/15/2012 | North High School | Group A: 1600, 2×800, 4×400 Total Interval Mileage: 3 miles |
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| Group B: 1200, 2×600, 4×400 Total Interval Mileage: 2.5 miles |
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| 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 |
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| Group B: 3200, 800 Total Interval Mileage: 2.5 miles |
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| 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 |
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| Group B: 600, 800, 1600, 800, 600 Total Interval Mileage: 2.75 miles |
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| 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 |
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| 9/12/2012 | North High School | Group A: 3200, 800, 2×400 Total Interval Mileage: 3 miles |
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| Group B: 3200, 800 Total Interval Mileage: 2.5 miles |
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| 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 |
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| Group B: 3×1200, 400 Total Interval Mileage: 2.5 miles |
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| 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 |
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| Group B: 3x (800, 400) Total Interval Mileage: 2.625 miles |
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| 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 |
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| Group B: 4×600, 4×400 Total Interval Mileage: 2.5 miles |
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| Recovery: 2-3 minutes between intervals, 3-4 minutes between sets | |||||
| 10/10/2012 | North High School |
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| 10/17/2012 | North High School | Group A: 3x(1000, 600) Total Interval Mileage: 3 miles |
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| Group B: 3x(800, 600) Total Interval Mileage: 3 miles |
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| 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 |
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| Group B: 800, 1200, 1600 Total Interval Mileage: 2.5 miles |
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| 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! |
