PGRC Tuesday Track Workout

runners at the track

Fall 2015 Schedule

04/07/20155x6 minutes (straights/curves, 200/200, 400/200)
04/14/20158x3 minutes
04/21/20153x7 minutes, 4x200
04/28/2015Ladder 7, 6, 5, 4, 3, 2 minutes
05/05/201510x2 minutes
05/12/20155x6 minutes (pick up pace every 400m)
05/19/20158x3 minutes
05/26/2015Ladder 4,6,8,6,4,2 minutes
06/02/20157x4 minutes
06/09/20155x6 minutes (straights/curves, 200/200, 400/200)
06/16/201510x2 minutes
06/23/20153x7 minutes, 4x200
06/30/2015Ladder 4,6,8,6,4,2 minutes
07/07/20152x6, 2x4, 2x2 minutes
07/14/20153x10 minutes (with pickups)
07/21/20155x6 minutes (300/100)
07/28/2015Ladder 7, 6, 5, 4, 3, 2 minutes

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