Track

ANNOUNCEMENT

MAY 28th:   Track Cancelled
There is 95 to 100% chance of rain in Reading 
from the hours between 5 and 8 p.m. so track is cancelled
for tonight, Tuesday May 28th  the workout is rescheduled for Thursday, May 30th for whomever can be there.
 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 5/14

 

We’ll do 12 X 400 on this night with a 200 after each except for a 400 recovery after the 4th and 8th 400.   

 

We will start at 6:30 with our plyometrics and then a 2 lap warmup striding on the straightaways and jogging the curves.

 

The alternate workout will be 6 X 400.




Outdoor Track Workout 5/21

 

The workout on 5/21 will be the following: 2 400's then 2 800s, followed by 3 hard up hills on the Oakland Road hill (the one parallel to the track), followed by another 800 at the track.  The recovery will be half the distance between each except for after the second 800 where the recovery will be the jog to the Oakland Road hill.  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 then 800, followed by the 3 hard up hills, and then a 400 back at the track.


Outdoor Track Workout 5/28


The 5/28 workout will be a ladder workout, 4 400's then an 800, then back down again 3 miles total hard-run at mile pace.  

I have my usual twist to the workout, though.  

After the 1st 3 400's you will have a 200 recovery, after the 4th 400 you will have a 400 recovery so that you will be pretty fresh going into that first 800.  

However, after the 1st 800 you will only have a 200 recovery so that second 800 will feel pretty hard.  This is the same time as when you get pretty fatigued when you are racing.  

Usually the toughest part of a race is between 60-85% of the event.  This is when the lactic acid and fatigue set in when you aren't fresh like you were the first half of the race but you are far enough away that you can't taste the finish. 


 I want you really concentrating to make that second 800 about the same time as the first without sandbagging the first.  

After the second 800 you will have a 400 recovery and then half the distance recovery on the rest per usual.  

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 4 X 400 and an 800 with a 200 recovery after each 400 and a 400 recovery after the 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.