PGRC Tuesday Track Workout

runners at the track

Spring 2012 Schedule

10/02/201210x2 minutes
10/09/2012Meet at Ice Arena- Hill repeats
10/16/2012Meet at Ice Arena-Fartlek
10/23/2012Meet at Ice Arena- Hill repeats
10/30/2012Ladder 7, 6, 5, 4, 3, 2 minutes
11/06/2012Meet at Ice Arena-Fartlek
11/13/20127x4 minutes
11/20/2012Ladder 4, 6, 8, 4, 2 minutes
11/27/20123x7 minutes, 4x200
12/04/20124x6 minutes (pick up pace every 400m)
12/11/20123x10 minutes (with pickups)
12/18/2012Ladder 7, 6, 5, 4, 3, 2 minutes
12/25/2012No Track Workout

Training paces

Recommended pace for your intervals is typically your 1 mile pace-10k pace, depending on your goals andthe length of time of the interval. But you are welcome to run at whatever pace you choose (and that may include walking and easy jogging for beginner runners and those recovering from injuries, hard races, etc.) You are also welcome to do your own workout rather than follow the group workout.

Some resources to help you determine your own training pace.

Track etiquette

Please follow the following guidelines:


We typically spend the first 15 minutes jogging slowly, followed by some strides and/or drills. Here are some resources that explain and demonstrate these concepts:


Email Coach Cindy