CRR Group Track Workouts
All members are welcome to join in a series of Group Track Workouts at the Abington High School Track. A once a week speed workout is a great way to improve as a runner, if you have not done this type of training before, you are in for a pleasant surprise.
Workouts will be geared to all abilities and help lay a foundation for harder workouts as the season progresses. You can start your track workouts at any time during the season, but will need to check-in with the coach at the start of each session for a workout that fits your needs if you haven't been attending since the beginning of the season. Start times will vary throughout the season, as daylight hours become extended (see schedule below)
Abington High School is located at 201 Gliniewicz Way, Abington MA (Right off of Rte 18, ~ 1 mi south of the Rte 139 intersection). The track is accessed via a path off the corner of the back parking lot.
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For those who can't attend a specific track workout, the planned schedules will be posted below as they become available. The workouts assume you have been following the previous month's workout. If you have not been following the previous workouts and starting from, check with Rich Ghiorse to have the workout adjusted to meet your current fitness level.
AUGUST
| GROUP | August 7th | August 14th | August 21st | August 28th |
|
All Groups |
Start: 6:30 p.m. | Start: 6:30 p.m. | Start: 6:30 p.m. | Start: 6:30 p.m. |
| 1 mile warm-up & stretching | 1 mile warm-up & stretching | 1 mile warm-up & stretching | 1 mile warm-up & stretching | |
|
Group 1 Middle distance runners (Runners training for 5k to 10k Races) |
4x (800m, 400m, 200m) run @ 15-30 seconds faster than 5k pace 1 minute recovery between runs 3-4 minutes between sets |
12 x (300m) accelerating each 100m 1-2 minutes recovery between runs |
2x (200m, 400m, 800m, 400m, 200m) run @ 15-30 seconds faster than 5k pace 1-2 minutes recovery between runs 3-4 minutes between sets |
No watches allowed, pick your distance and predict your time. Runners who guess closest to their time in both races will win a prize of enormous value from the coach.
1 or 2 mile time trial |
|
Group 2 Long Distance Runners (Runners training for Half Marathon or Marathon) |
4x (1600m) run @ 5k pace or slightly faster 3-4 minutes recovery between runs |
3x(1200m, 800m, 400m) |
16 laps “Over-Under”: Odd laps at 15-30 seconds slower than 5k pace Even laps at 15-30 seconds faster than 5k pace |
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Group 3 New to speed training |
Follow April and May Workouts below |
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All Groups |
1 mile cool-down & stretching |
1 mile cool-down & stretching |
1 mile cool-down & stretching |
1 mile cool-down & stretching |
JULY
| GROUP | July 10th | July 17th | July 24th | July 31st |
|
All Groups |
Start: 7:00 p.m. | Start: 7:00 p.m. | Start: 7:00 p.m. | Start: 7:00 p.m. |
| 1 mile warm-up & stretching | 1 mile warm-up & stretching | 1 mile warm-up & stretching | 1 mile warm-up & stretching | |
|
Group 1 Middle distance runners (Runners training for 5k to 10k Races) |
4x (300m, 600m, 300m) run @ 15-30 seconds faster than 5k pace 1-2 minutes recovery between runs 3-4 minutes between sets |
3x (800m, 400m, 200m) run @ 15-30 seconds faster than 5k pace 1-2 minutes recovery between runs 3-4 minutes between sets |
2x (200m, 400m, 800m, 400m, 200m) run @ 15-30 seconds faster than 5k pace 1-2 minutes recovery between runs 3-4 minutes between sets |
10x400m @ 15-30 seconds faster than 5k pace Full Recovery between runs |
|
Group 2 Long Distance Runners (Runners training for Half Marathon or Marathon) |
2x (800m, 1200m, 800m) run @ 5k pace 1-2 minutes recovery between runs 3-4 minutes between sets |
3x1600m run @ 5k pace or slightly faster 1-2 minutes recovery between runs |
12 laps “Over-Under”: Odd laps at 30 seconds slower than 5k pace Even laps at 15-30 seconds faster than 5k pace |
(800m, 1200m, 1600m, 1200m, 800m) run@ 5k pace 1-2 minutes recovery between runs |
|
Group 3 New to speed training |
Follow April and May Workouts below | |||
|
All Groups |
1 mile cool-down & stretching |
1 mile cool-down & stretching |
1 mile cool-down & stretching |
1 mile cool-down & stretching |
JUNE
|
June 5th
|
June 12th
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June 19th
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June 26th
|
| Start: 7:00 p.m. | Start: 7:00 p.m. | Start: :00 p.m. | Start: 7:00 p.m. |
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1 mile warm-up, a few strides & stretching |
1 mile warm-up, a few strides & stretching | 1 mile warm-up, a few strides & stretching | 1 mile warm-up, a few strides & stretching |
|
“Pure speed workout” 10-12x200m (1/2 lap) run at 30 seconds faster than 5k pace 200m walk/jog recovery |
“Long Repeats” 4-6x1200m (3 laps) run at 15-30 seconds faster than 5k pace 1 lap walk/jog recovery |
“Pyramid workout” 200m; 400m; 800m; 1600m; 800m; 400m; 200m. Walk/jog between each repeat until fully recovered. All runs at 15-30sec faster than 5k pace. Note 1600m run can be used as a mile time trial. |
If running the marathon relay Saturday June 28th: 8 laps of striders If not running the marathon relay: “Building a finishing kick”: 8-10x300m with full recovery. Progressively increasing speed after each 100m. |
|
1 mile cool-down & stretching |
1 mile cool-down & stretching |
1 mile cool-down & stretching | 1 mile cool-down & stretching |
MAY
| May 1st | May 8th | May 15th | May 22nd | May 29th |
| Start: 6:30 p.m. | Start: 6:30 p.m. | Start: 6:30 p.m. | Start: 6:30 p.m. | Start: 6:30 p.m. |
|
1 mile warm-up |
1 mile warm-up | 1 mile warm-up | 1 mile warm-up | 1 mile warm-up |
| 2-4 x 100m strides w/100m recovery | 2-4 x 100m strides w/100m recovery | 2-4 x 100m strides w/100m recovery | 2-4 x 100m strides w/100m recovery | 2-4 x 100m strides w/100m recovery |
| stretching | stretching | stretching | stretching | stretching |
|
"Cutback Workout" @ 5K pace: 1600m (4 laps) 800m (2 laps) 400m (1 lap) 2 x 200m |
6-8 x 300m (1st 100m = mod. pace 2nd 100m = slightly faster 3rd 100m = near top speed) |
4-6 x 800m (@5K pace or slightly faster) |
20-30 min. tempo run (30 sec. slower than 5K pace) |
6 x 400m (15 sec. faster than 5K pace) |
|
1 mile cool-down & stretching |
1 mile cool-down & stretching |
1 mile cool-down & stretching |
1 mile cool-down & stretching |
1 mile cool-down & stretching |
APRIL
|
April 3rd
|
April 10th
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April 17th
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April 24th
|
| Start: 6:00 p.m. | Start: 6:00 p.m. | Start: 6:00 p.m. | Start: 6:00 p.m. |
|
1 mile warm-up & stretching |
1 mile warm-up & stretching | 1 mile warm-up & stretching | 1 mile warm-up & stretching |
|
12 x 100m strides w/100m recovery (6 laps total = 1.5 miles) |
16 x 100m strides w/100m recovery (8 laps total = 2 miles) |
15 mi. tempo run |
20 min. tempo run |
|
1 mile cool-down & stretching |
1 mile cool-down & stretching |
8 x 100m strides w/100m recovery (4 laps total = 1 mile) |
8 x 100m strides w/100m recovery (4 laps total = 1 mile) |
| 1 mile cool-down & stretching | 1 mile cool-down & stretching |
| Strides: | Tempo Runs: |
|
Roughly 100 to 110m controlled fast paced runs that should be run in 3 parts:
Do not go into an all out sprint or over stride at any point during these short runs. Concentrate on keeping good form, and pushing the pace in the middle of the run. Strides should be fun, and you should leave the workout feeling good |
One of the safest ways to build speed, and
stamina and you won’t even know it is happening. A tempo run is run at
set pace that puts you near your lactate threshold for an extended
period. The pace should be challenging but not hard enough to make you
gasp for air. One way to determine your tempo pace you is to can use
the tool at the following link: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm Tempo pace will vary from runner to runner, so it is important to find your own comfort zone, and go with it. |
For more information e-mail Rich Ghiorse: Training@colonialrunners.org.
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