Spring Track

Workouts below

Workouts below

Spring Workouts begin on April 28.

Workouts will take place at the Carson track behind Chelmsford High School on Richardson Rd in N. Chelmsford (map).

Warmup is at 6:00 PM and track starts at 6:30 PM.   All workouts are under the direction of GLRR Coach Jim Stronach.

Recommended warmup and strength drills from Peter Molloy can be found here.

GLRR 2016 Spring Track Workouts

There are two groups for workouts:
– The A Group is for experienced runners with reasonable base mileage (20+ miles per week)
– The B Group is for less experienced runners that are new to track or lack base mileage

Apr 28 Week 1 GROUP A GROUP B
10 x 400(200 rest) 6 x 400(200 rest)
May 5 Week 2 GROUP A GROUP B
3 sets 2 sets
400 (200 rest) 400 (200 rest)
400 (200 rest) 400 (200 rest)
800 (400 rest) 800 (400 rest)
May 12 Week 3 GROUP A GROUP B
16 x 200 (200 rest) 10 x 200 (200 rest)
May 19 Week 4 GROUP A GROUP B
6 x 800(400 rest) 4 x 800(400 rest)
May 26 Week 5 GROUP A GROUP B
2 sets 1 set
200 (200 rest) 200 (200 rest)
400 (200 rest) 400 (200 rest)
600 (200 rest) 600 (200 rest)
800 (400 rest) 800 (400 rest)
600 (200 rest) 600 (200 rest)
400 (200 rest) 400 (200 rest)
200 (400 rest) 200
Jun 2 Week 6 GROUP A GROUP B
3 sets 2 sets
400 (200 rest) 400 (200 rest)
400 (200 rest) 400 (200 rest)
800 (400 rest) 800 (400 rest)
Jun 9 Week 7 GROUP A GROUP B
6 x 800(400 rest) 4 x 800(400 rest)
Jun 16 Week 8 GROUP A GROUP B
16 x 200 (200 rest) 10 x 200 (200 rest)
Jun 23 Week 9 GROUP A GROUP B
1600 (800 rest) 800 (400 rest)
1200 (600 rest) 800 (400 rest)
800 (400 rest) 600 (200 rest)
600 (200 rest) 400 (200 rest)
400 (200 rest) 400 (200 rest)
200 200
Jun 30 Week 10 GROUP A GROUP B
10 x 400 (200 rest) 8 x 400 (200 rest)

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