Track Workouts

RMRR’s free track workouts are Wednesdays at 6:15pm.   Track runs from Wednesday April 2 through the end of October .  We will be at North High School, 2960 Speer Blvd (near I25 & Speer).

We have two workouts, long and short.  The short workout is intended for runners who race 5ks at 10 min/mile pace or slower or who have a goal race the following weekend, those just getting started on track or those recovering from injury.   It’s a little shorter, and the distance is set so the time spent running the ‘work’ interval is the same for the both groups.

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.

2014 Track Schedule

Date Location Workout
4/2/2014 North High School Long: 5×800
Total Interval Mileage: 2.5 miles
Short: 5×600
Total Interval Mileage: 1.875 miles
Recovery: 200 walk/jog + 1-2 minutes after each interval.
4/9/2014 Sloan’s Lake park (North girl’s JV soccer game is using the field) 5/4/3/2/1 minute run.  Walk 3 mins between 5/4/3 minute runs.  Walk 2 mins between 2 & 1.
if on track:
Long: 400, 1200, 400, 800, 400, 1200, 400  -OR- 5/4/3/2/1
Total Interval Mileage: 3 miles
Short: 300, 1000, 300, 600, 300, 1000, 300  -OR- 5/4/3/2/1
Total Interval Mileage: 2.375 miles
Recovery: 1-2 mins rest after the 400s, 3 minutes between longer intervals
4/16/2014 North High School
Long: 6×800 Total Interval Mileage: 3 miles
Short: 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.
4/23/2014 North High School Long: 800, 4×600, 4×400
Total Interval Mileage: 3 miles
Short: 600, 4×400, 4×300
Total Interval Mileage: 2.25 miles
Recovery: 2-3 minutes between intervals, 3-4 minutes between sets.
4/30/2014 North High School   -OR-  Ruby Hill Park (if North Girl’s soccer) Long: 1600, 2×800, 4×400 -OR- 5 x Hill repeats
Total Interval Mileage: 3 miles
Short: 1200, 2×600, 4×300 -OR- 5 x Hill repeats
Total Interval Mileage: 2.25 miles
Recovery: 2-3 minutes between intervals, 3-4 minutes between sets.
5/7/2014 North High School Long: 400, 600, 800, 1200, 800, 600, 400
Total Interval Mileage: 3 miles
Short: 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.
5/14/2014 North High School Long: 2x(1200, 800, 400)
Total Interval Mileage: 3 miles
Short: 2x(800, 600, 300)
Total Interval Mileage: 2.125 miles
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets
5/21/2014 North High School Long: 4x(800, 400)
Total Interval Mileage: 3 miles
Short: 4x(600, 300)
Total Interval Mileage: 2.25 miles
Short workout can be used as a Pre-Bolder Boulder workout.
Recovery: 1-2 minutes after 800’s, 2-3 minutes after 400’s
5/28/2014 North High School Long:  4×400, 3×600, 4×400
Total Interval Mileage: 3.125 miles
Short:  4×300, 3×400, 4×300
Total Interval Mileage: 2.25 miles
Note: Short workout can be used as a Post-Boulder Bolder workout.
Recovery: 2-3 minutes between intervals, 3-4 minutes between sets
6/4/2014 North High School Long: 600, 1000, 1600, 1000, 600
Total Interval Mileage: 3 miles
Short: 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
6/11/2014 North High School Long: 3200, 800, 2×400
Total Interval Mileage: 3 miles
Short: 2400 (6 laps), 600, 2×300
Total Interval Mileage: 2.25 miles
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
6/18/2014 North High School Long: 5×1000
Total Interval Mileage: 3.125 miles
Short: 5×800
Total Interval Mileage: 2.5 miles
Recovery: 200 walk/jog + 1-2 minutes after each interval.
6/25/2014 North High School Long: 2×800, 4×400, 4×400
Total Interval Mileage: 3 miles
Short: 2×600, 4×300, 4×300
Total Interval Mileage: 2.25 miles
Recovery: 1-2 minutes between intervals, 2-3 minutes between sets.
7/2/2014 North High School
Long: 5×800 Total Interval Mileage: 2.5 miles.  Short b/c of races on 7/4.
Short: 5×600 Total Interval Mileage: 1.875 miles.  Short b/c of races on 7/4.
7/9/2014 North High School Long: 600, 800, 1200, 1200, 800, 400
Total Interval Mileage: 3 miles
Short: 400, 600, 800, 800, 600, 300
Total Interval Mileage: 2.1875 miles
Recovery: 200 walk/ jog or 2-3 minutes.
7/16/2014 North High School Long: 2x(400, 800, 1200)
Total Interval Mileage: 3 miles
Short: 2x(300, 600, 800)
Total Interval Mileage: 2.125 miles
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets.
7/23/2014 North High School Long: 3200, 800, 2×400
Total Interval Mileage: 3 miles
Short: 2400 (6 laps), 600, 2×300
Total Interval Mileage: 2.25 miles
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
7/30/2014 North High School Long: 1000, 400, 800, 400, 800, 400, 1000
Total Interval Mileage: 3 miles
Short: 800, 300, 600, 300, 600, 300, 800
Total Interval Mileage: 2.375 miles
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets.
8/6/2014 North High School Long: 5×1000
Total Interval Mileage: 3.125 miles
Short: 5×800
Total Interval Mileage: 2.5 miles
Recovery: 1-2 minutes between intervals, 2-3 minutes between sets.
8/13/2014 North High School Long: Regular Workout 800, 2×1200, 800
Total Interval Mileage: 2.5 miles
Short: 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.
8/20/2014 North High School Long: 1600, 2×800, 4×400
Total Interval Mileage: 3 miles
Short: 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.
8/27/2014 North High School Long: 3200, 800, 2×400
Total Interval Mileage: 3 miles
Short: 2400 (6 laps), 600, 2×300
Total Interval Mileage: 2.25 miles
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
9/3/2014 North High School Long: 400, 600, 800, 1200, 800, 600, 400
Total Interval Mileage: 3 miles
Short: 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.
9/10/2014 North High School Long:  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.
9/17/2014 North High School Long: 1600, 1200, 1600, 400
Total Interval Mileage: 3 miles
Short: 1200, 800, 1200, 300
Total Interval Mileage: 2.275 miles
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
9/24/2014 North High School Long: 3200, 800, 2×400
Total Interval Mileage: 3 miles
Short: 2600 (6 laps), 600, 2×300
Total Interval Mileage: 2.25 miles
Recovery: 2-3 minutes after 1200, 3-4 minutes after 1600’s.
10/1/2014 North High School Long: 1000, 400, 800, 400, 800, 400, 1000
Total Interval Mileage: 3 miles
Short: 800, 300, 600, 300, 600, 300, 800
Total Interval Mileage: 2.375 miles
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets.
10/8/2014 North High School Long: 6×600, 3×400
Total Interval Mileage: 3 miles
Short: 6×400, 3×300
Total Interval Mileage: 2.125 miles
Recovery: 2-3 minutes between intervals, 3-4 minutes between sets
10/15/2014 North High School
Long: 1200, 600, 1000, 600, 800, 600
Total Interval Mileage: 3 miles
Short: 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.
10/22/2014 North High School Long: 3x(1000, 600)
Total Interval Mileage: 3 miles
Short: 3x(800, 400)
Total Interval Mileage: 2.25 miles
Recovery: 200 walk/jog + 2-3 minutes after each.
10/29/2014 North High School Long: 800, 1200, 1600, 800
Total Interval Mileage: 2.75 miles
Short: 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.