PGRC Tuesday Track Workout

runners at the track

Winter 2016 Schedule

01/12/20164x7 minutes
01/19/201610x2 minutes
01/26/20165x6 minutes
02/02/2016Ladder 7, 6, 5, 4, 3, 2 minutes
02/09/20167x4 minutes
02/16/201610x2 minutes
02/23/20163x7 minutes, 4x200
03/01/20165x6 minutes (straights/curves, 200/200, 400/200)
03/08/20168x3 minutes
03/15/2016Ladder 4,6,8,6,4,2 minutes
03/22/20167x4 minutes
03/29/20163x7 minutes, 4x200

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