Spring Track

Workouts below

Workouts below

Spring Workouts begin on April 27.

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 27 Week 1 GROUP A GROUP B
  4 Sets 3 Sets
  200(200 rest) 200(200 rest)
  200(200 rest) 200(200 rest)
  400(400 rest) 400(400 rest)
     
May 4 Week 2 GROUP A GROUP B
  10 x 400 (200 rest) 6 x 400 (200 rest)
     
May 11 Week 3 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 18 Week 4 GROUP A GROUP B
  6 x 800(400 rest) 4 x 800(400 rest)
     
May 25 Week 5 GROUP A GROUP B
  800 (400 rest) 600 (400 rest)
  800 (400 rest) 800 (400 rest)
  Mile (800 rest) 1000 (400 rest)
  800 (400 rest) 800 (400 rest)
  800 (400 rest) 600 (400 rest)
     
Jun 1 Week 6 GROUP A GROUP B
  10 x 400 (200 rest) 6 x 400 (200 rest)
     
Jun 8 Week 7 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 15 Week 8 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 22 Week 9 GROUP A GROUP B
  10 x 400 (200 rest) 8 x 400 (200 rest)
     
Jun 29 Week 10 GROUP A GROUP B
  6 x 800 (400 rest) 4 x 800 (400 rest)
     

 

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