PGRC Tuesday Track Workout

runners at the track

Fall 2015 Schedule

09/29/201510x2 minutes
10/06/20153x7 minutes, 4x200
10/13/2015Ladder 4,6,8,6,4,2 minutes
10/20/2015Track closed. Meet at Ice Arena for hill repeats.
10/27/201510x2 minutes
11/03/20155x6 minutes
11/10/20158x3 minutes
11/17/2015Ladder 4,6,8,6,4,2 minutes
11/24/20157x4 minutes
12/01/20155x6 minutes (straights/curves, 200/200, 400/200)
12/08/20158x3 minutes
12/15/20153x7 minutes, 4x200
12/22/2015No track workout. Happy holidays.
12/29/2015No track workout. Happy holidays.

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