PGRC Track Night

We meet at the Bowie High School track, at 7:00 PM on Tuesdays and University of Maryland Kehoe Track, College Park Thursdays at 6:00 pm.

Everyone is welcome to come and run regardless of speed or intensity. Two programs are listed below -- a 2007 rod program and a 2007 fathom program, aimed for the club's New Year's Day 2007 races. (10,096 m and 3671 m, respectively).

The entries list:

Not listed usually is how many to run. Run a number appropriate to your weekly mileage -- you should typically run no more than 20% of your weekly miles, and usually more like 10%, at these paces.
how far in time or distance (distances in meters -- the track is 400 m (4 laps to the mile), Cole is approximately 305 m (5.3 laps to the mile))
what pace to run, in terms of your race pace at various distances. If you do not know your race pace at the other distances, please see our pace estimator. 'G' means to use your goal pace. Otherwise use your current best.
how long your recovery should be, usually as a percentage of your run time. Recovery is either a slow jog or walk.

Ex: The 5k runner on November 6th would be running 1200 meters (3 laps) at 10k race pace, and then recovering for 75% as long as she takes for the 1200 meters.
P.S. If this still looks highly cryptic, come to the track workout anyhow. The author will be available to translate into english.

2006	2007 Rod (~10 km)	2007 Fathom (~2.25 mi)
11/6	3x10 min, 10k, 5 min	1200, 10k, 75%
11/13	25 minutes Tempo	1600, 10k, 75%
11/20	60 minutes Progressive	200, 800, 200%
11/27	30 minutes Tempo	400, 1600, 200%
12/4	1200, 5k, 75%	1200, 5k, 60%
12/11	30 minutes Tempo	400, 1600, 200%
12/18	400, 1600, 100%	800, 5k, 100%
12/25	Dealer's Choice	Dealer's Choice
1/1/2007	Race 2007 Rods and have fun!	Race 2007 Fathoms and have fun!

Tempo
The pace on a tempo run should be the pace you would average in a race that was 60 minutes long. For some this will be 10 mile pace, for others 10k and less.

Progressive
A progressive pace run starts out at your relaxed pace for long runs, and then progressively picks up. The final mile is run at 10k pace.

Dealer's Choice
Consider the range of speed workouts you've done in the previous 3 months and do whichever will leave you feeling most confident on race day.

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Last Modified 1 April 2007