Track

 Outdoor Track begins Tuesday, March 12, 2019   Place: Reading Memorial High School, Oakland Road/Birch Meadow Drive,   Time: 6:30


Coach Rand submitted the following workout schedule for the remainder of the month of March.  Check back here often as Dave will update as needed.


Outdoor Track Workout 4/23


If it isn't too busy at the track we'll start with 4 X 2 minutes with only 30 seconds in between each.  If it is busy at the track we'll do 4 quarters with a 200 easy in between each.  Either way these efforts should be done at a pace you normally start your 5ks at.  You should be visualizing doing a 5k in this workout.  The 1st set (4 X 2 minutes or 4 X 400 should be run like you were doing your 1st mile of a 5k).  


Then we will group up and jog a 1/4 mile to the hill at Bancroft Avenue.  There we will do 4 hard (real hard, lots of effort) uphills.  This hill is just under 200 meters.  Run easy down hill after each.  You should be visualizing that this is the hard part in your race and if you are going to hit your goal you need to attack this section of the course.  We'll then jog back to the track where we'll finish with 2 X 800 visualizing that you're trying to finish your 5k strong.  


The total hard mileage of this workout should be anywhere from 2.5 to 3 miles (if we do 4 by 2 minutes you could do close to 1.5 miles in that stretch).  The good part of this workout is you are learning to run using 3 different scenarios; hard for time (2 minute runs), hard up challenging hills, and then hard for distance like we normally do (the 800s).  You will get out of the workout what you put into it.  If you really try to visualize like you are doing a 5k it should be challenging but rewarding.  


If you get to the workout and you are dead from a long day of work, etc. the 2 minute sections are easy to slack off on (I know I've done it) but they will have warmed you up to attack the hills and then hopefully you'll finish strong.  We'll start with an 800 (two laps) striding out on the straightaways and going easy on the curves and of course we do the plyometrics as well. 

 

The alternate workout will be 2 X 400 + 2 up hills on Bancroft Avenue and 1 X 800.


 

Outdoor Track Workout 4/30


Tonight's track workout will be a 400 and 800 at the track at 5k pace with an easy 200 after the 400.  Then we will group up and jog to the hill at Oakland Road.  There we will do 2 hard (real hard, lots of effort) uphills.  This hill is a little over a quarter mile.  Run fairly hard downhill after each. 


We'll then jog back to the track where we will finish with an 800 then a 400 with an easy 400 after the 800.  These will again be done at 5k pace.  


The total hard mileage should be just over 2.5 miles as you are running fairly hard on the downhills as well.  We'll start with an 800 (two laps) striding out on the straightaways and going easy on the curves and we'll do the plyometrics, too.


The alternate workout will be a 400 at the track, the 2 hills at Oakland Road, and the 400 back at the track.


Outdoor Track Workout 5/7


The workout tonight is 6 X 800 with 400 recovery after each 800. I would like to do the plyometrics and the 800 warm up at the track striding on the straightaways and jogging the curves like we normally do.  


The alternate workout will be 3 X 800 with a 400 recovery after each 800.





Notes from the Coach:


Our workouts are conducted by Dave Rand, an experienced coach, who is available for individual coaching advice to runners to assist their running plans - whether that involves fitness running, the marathon, cross-country, or track.

Outdoor Workouts: 6:30 PM Tuesdays at new Reading Memorial High School track, Birch Meadow Drive, Reading, MA. Late March through October.  Runners train with groups based on their abilities.