Track Workouts

RMRR’s free track workouts are Wednesdays at 6:15pm.   Track runs from Wednesday April 1 through the end of October .  We will be at North High School, 2960 Speer Blvd (near I25 & Speer).  Please arrive around 6pm to warm up and use the bathrooms in the school.  At 6:15pm, we will review the workout, then start with the speed warm-up of 2 laps of striders.

We have two workouts, long and short.  The short workout is set up so that the time spent running the ‘work’ interval is the same for the both groups.  The short set is intended for runners who:

  • Race 5ks at 10 min/mile pace or slower.
  • Have a goal race the following weekend.
  • Are new to track.
  • Are recovering from injury.

A track workout is made up of  ‘sets’ of ‘work’ and ‘rest’ intervals. The work interval is when you are running hard. A rest interval is the time or distance recovery interval between work intervals, which may be spent walking or standing around. A set is a block of repetitions.

2017 Track Schedule

Alternate workoutSloan's Lake. Meet on the north side in the parkling lot at 26th & Tennyson. We'll be standing by playground. We use this workout when North HS boy's or girl's Soccer teams play at North.5/4/3/2/1. This work consists of hard runs followed by waling the duration of the next interval. Example, run 5 mins hard, walk 4 mins, run 4 mins hard, walk 3 mins, etc
April 5, 2017North High SchoolLong Interval: 5 x 800
(2.5 miles)
Short Interval: 5x600
(1.875 miles)
Recovery: 200 walk/jog + 1-2 mins after each
April 12, 2017North High SchoolLong: 400, 1200, 400, 800, 400, 1200, 400; (3 miles).
Short: 300, 1000, 300, 600, 300, 1000, 300 (2.375 miles)
Reovery 1-2 mins after 400/300s, 2-3 mins after longer intervals
April 19, 2017Sloan's Lake - 26th and TennysonLong: 6x3 minutes
Recovery = 2-3 mins between intervals
April 26, 2017North High SchoolLong: 800, 4×600, 4×400 (3 miles)
Short 600, 4x400, 4x300 (2.3 miles)
Recovery 2-3 mins between intervals, 3-4 mins between sets
May 3, 2017North High SchoolLong: 4x1200. (3 miles.)
Short: 4 x 800. (2 miles.)
Rest 3-4 mins between intervals.
May 10, 2017North High SchoolLong: 400, 600, 800, 1200, 800, 600, 400
(3 miles)
Short 300, 400, 600, 800, 600, 400, 300 (2.125)
Recovery 1-2 mins after the 600s, 400s, 300s, 2-3 mins between intervals.
May 17, 2017North High SchoolLong 2 x (1200, 800, 400) (3 miles)
Short: 2 x (800, 600, 300) (2.125 miles)
Reovery 1-2 mins between intervals, 3-4 mins between sets
May 24, 2017North High SchoolLong: 4 x (800, 400) (3 miles)
Short: 4 x (600, 300) (2.25 miles)
Recovery: 1-2 minutes after 800/600s, 2-3 minutes after 400/300s
May 31, 2017North High SchoolLong: 4x400, 3x600, 4/400. (3.125 miles)
Short: 4x300, 3x400, 4x300 (2.25 miles)
Recovery: 2-3 minutes between intervals, 3-4 minutes between sets
June 7, 2017North High SchoolLong: 600, 1000, 1600, 1000, 600.
Total Interval Mileage: 3 miles.
Short 400, 800, 1200, 800, 400.
Total mileage 2.25 miles.
Reovery 1-2 mins after the 400/600s 2-3 mins after the 1000/800s and 4 mins after the 1600/1200
June 14, 2017North High SchoolLong: 400, 3200, 800, 400 (3 miles)
Short: 300, 2400 (6 laps), 600, 300 (2.25 miles)
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
June 21, 2017North High SchoolLong: 5x1000 (3.125mi)
Short: 5 x 800 (2.5 mi)
Recovery: 200 walk/jog + 1-2 minutes after each interval.
June 28, 2017North High SchoolLong 2 x 800, 4 x 400, 4 x 400. (3 miles)
Short 2x600, 4 x 300, 4 x 300 (2.25 miles)
Recovery 1-2 mins between intervals. 2-3 between sets.
July 5, 2017North High SchoolLong: 6x800 (3 miles)
Short: 6×600 (2.25 miles)
July 12, 2017North High SchoolLong: 400, 600, 800, 1200, 800, 600, 400 (3 miles)
Short 300, 400, 600, 800, 600, 400, 300 (2.125 miles).
Recovery: 200 walk or jog or 2-3 mins rest.
July 19, 2017North High SchoolLong 2 x (400, 800, 1200) (3 miles)
Short: 2 x (300, 600, 800) (2.125 miles)
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets.
July 26, 2017North High SchoolLong: 400, 3200, 800, 400 (3 miles)
Short: 300, 2400 (6 laps), 600, 300 (2.25 miles)
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
Aug 2, 2017North High SchoolLong: 1000, 400, 800, 400, 800, 400, 1000 (3 miles)
Short: 800, 300, 600, 300, 600, 300, 800 (2.375 miles)
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets.
Aug 9, 2017North High SchoolLong: 5x1000 (3.125mi)
Short: 5 x 800 (2.5 mi)
Recovery: 200 walk/jog + 1-2 minutes after each interval.
Aug 16, 2017North High SchoolLong: 800, 1200, 800, 1200, 800 (3 miles) .
Short 600, 800, 600, 800, 600 (2.125 miles)
Recovery: 2-3 minutes between intervals.
Aug 23, 2017North High SchoolLong (1600, 2x800, 4x400 (3 miles).
Short 1200, 2x600, 4 x 300 (2.25 miles)
Recovery: 2-3 minutes between sets, 1-2 minutes between intervals.
Aug 30, 2017North High SchoolLong: 400, 3200, 800, 400 (3 miles)
Short: 300, 2400 (6 laps), 600, 300 (2.25 miles)
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
Sep 6, 2017North High SchoolLong: 400, 600, 800, 1200, 800, 600, 400 (3 miles)
Short 300, 400, 600, 800, 600, 400, 300 (2.125 miles).
Recovery: 200 walk or jog or 2-3 mins rest.
Sep 13, 2017North High SchoolLong:  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.
Sep 20, 2017North High SchoolLong: 1600, 1200, 1600, 400 (3 miles)
Short: 1200, 800, 1200, 300 (2.275 miles).
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
Sep 27, 2017North High SchoolLong: 400, 3200, 800, 400 (3 miles)
Short: 300, 2400 (6 laps), 600, 300 (2.25 miles)
Recovery: 4-5 minutes after 3200, 2-3 minutes after other sets.
Oct 4, 2017North High SchoolLong: 1000, 400, 800, 400, 800, 400, 1000 (3 miles)
Short: 800, 300, 600, 300, 600, 300, 800 (2.375 miles)
Recovery: 1-2 minutes between intervals, 3-4 minutes between sets.
Oct 11, 2017North High SchoolLong: 6x600, 3x400. (3 miles)
Short 6x400, 3x300. (2.125 miles)
Recovery: 2-3 minutes between intervals, 3-4 minutes between sets
Oct 18, 2017North High SchoolLong: 1200, 600, 1000, 600, 800, 600.(3 miles)
Short: 800, 400, 800, 400, 600, 400. (2.125 miles)
Recovery: 200 walk/jog after 600’s, 2-3 minutes after other intervals.
Oct 25, 2017North High SchoolLong 3x (1000, 600) (3 miles).
Short: 3x (800, 400), (2.25 miles)
Recovery: 200 walk/jog + 2-3 minutes after each.
Nov 1, 2017North High SchoolLong: 800, 1200, 1600, 800 (2.75 miles).
Short: 600, 800, 1200, 600 (2 miles)
Recovery: 2-3 minutes after 800’s, 3-4 minutes after 1200’s and 1600’s.