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AARC's 2010 Thursday Track Workouts - First Workout April 1, 2010 |
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Once again, track workouts will be coordinated by AARC's very own speedster, Tom. Tom will provide a suggested workout each week, including a marathon training program for those preparing for a fall marathon.
Workouts are held on Thursday at 6:30 pm at the Hatboro Horsham High School track.
See the Fun Run Pictures page for track pictures. |
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September 9, 2010 Workout: Still at Hatboro-Horsham HS track, Horsham Rd and Babylon Rd. Thanks to all the speedsters who came out for last week's track meet - lots of fun and all survived the grueling schedule! Some good pictures on the club web site. This week we'll go back to tempo pace leading up to "the race formerly known as PDR." 5 x 1400 @ your PDR goal pace, 200m/2:00 recovery, or 4-mile continuous run @ PDR goal pace |
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September 2, 2010 Workout: Still at Hatboro-Horsham HS track, Horsham Rd and Babylon Rd. This week will be our (almost) annual Fall Mini Track Meet. The events and schedule will be: 6:35 Mile 7:00 800 m 7:15 400 m 7:30 200 m Come out and run all 4 events or just 1, 2 or 3. Prizes will be bragging rights until next year. |
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August 19, 2010 Workout: Still at Hatboro-Horsham HS track, Horsham Rd and Babylon Rd. Down the ladder by time: 5:00 fast, 4:00 recovery 4:00 fast, 4:00 " 2 x 3:00, 3:00 " 2 x 2:00, 2:00 " 2 x 1:00, 1:00 " Total: 21 min. fast |
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August 5, 2010 Workout: Building on last week: 5 x 4:30 fast, 4:00 recovery. Pace should be usual "interval" pace - a little faster than 5k pace. See you at the track! [Wissahickon Middle School] |
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July 29, 2010 Workout: We'll be at Wissahickon Middle School again this week. 5 sets: 4 minutes fast, 3 minutes slow. See how far you get in 4 minutes of fast running, then jog for 3 minutes to the start, then try to get to the same spot in another 4 minutes, etc. |
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July 8, 2010 Workout: We'll be at Wissahickon Middle School again this week. This week's workout: Up and down the ladder: 200 [200], 400 [400], 600 [400], 800 [400], 800 [400], 600 [400], 400 [400], 200 |
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June 10, 2010 Workout: 4 sets: 800 [200], 200 [400] This is almost like doing 1000 repeats, with a little break after 800. The idea is to recover minimally after the 800, and then recover more fully after the fast 200, before starting the next set. |
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June 3, 2010 Workout: Could be some interesting weather! 4 sets: 600 [200], 400 [400] 3 x 200 [200] |
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May 27, 2010 Workout: At the request of Dr. Ira - 10 x 400 [200 recovery]. "Interval" pace - 5k pace minus 10-15 sec. It's gonna be hot, so hydrate well beforehand. |
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May 20, 2010 Workout: 2 sets: 1200 [400], 800 [400], 400 [800 - or walk around for 5 minutes] |
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May 13, 2010 Workout: This week we'll keep it simple (not to say easy!). 5 x 800, 400 recovery. Pace should be 5k race pace minus 10-15 sec. If you're racing Sat, e.g. Broad St Rerun, I'd suggest only 3 repeats. |
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May 6, 2010 Workout: Down the ladder this week: 1200 [400], 1000 [200], 800 [200], 600 [200], 400 [200], 200 |
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April 29, 2010 Workout: 3 to 6 x 600 [200 recovery] If you're running BSR, do only 3 or 4. |
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April 22, 2010 Workout: This week will be geared toward Broad St Run prep. 4 or 5 x 1200 (3 laps, 3/4 mile) at your goal pace for BSR, 400 jog/rest These are called tempo intervals. |
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April 15, 2010 Workout: 400 [200], 600 [200], 800 [400], 800 [400], 600 [200], 400 [200], 2 x 200 [200] Total fast: 2.5 miles |
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April 8, 2010 Workout: 2 x 200 [200 jog], 2 x 400 [200 jog], 2 x 600 [400 jog], 2 x 400 [200], 2x 200 [200] Total fast = 2.25 miles |
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April 1, 2010 Workout: 3 or 4 sets: 200 [200], 200 [200], 400 [400] Total: 1.5 or 2.0 miles |
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| 2003 Track Season | |
