PGRC Tuesday Track Workout

runners at the track

Fall 2014 Schedule

09/02/20147x4 minutes
09/09/2014Ladder 7, 6, 5, 4, 3, 2 minutes
09/16/20144x6 minutes (pick up pace every 400m)
09/23/20143x7 minutes, 4x200
09/30/2014Meet at Ice Arena- Hill repeats
10/07/2014Ladder 7, 6, 5, 4, 3, 2 minutes
10/14/201410x2 minutes
10/21/20145x6 minutes (300/100)
10/28/2014Meet at Ice Arena- Hill repeats
11/04/2014Ladder 7, 6, 5, 4, 3, 2 minutes
11/11/20148x3 minutes
11/18/20145x6 minutes (s/c, 200/200, 400/200)
11/25/20142x6, 2x4, 2x2 minutes
12/02/2014Ladder 4,6,8,6,4,2 minutes
12/09/20144x6 minutes (pick up pace every 400m)
12/16/20147x4 minutes
12/23/20143x10 minutes (with pickups)

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