Summer/Fall Track

2017 Summer/Fall Trackspring track

Thursdays Starting August 3th until October 5th

Workouts are at Chelmsford High School Carson Track

Starting Sept 21st WOs start at 6:15 (warm-up 5:45).

The Carson track is 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.  As the light fades in the fall, the starting time maybe moved up.

There are two workout plans for Summer/Fall Workouts – one for you marathoners and the other for weekend 5K racers.  As you can see below GLRR Coach Jim Stronach has shown no mercy – to get you ready to perform your best this fall.  If you’re a newbie – don’t get intimidated – come and Coach Jim will whip up something geared to your level.

After the workout we head to the Willow’s for pizza and/or pasta (click for directions)

Group A is for marathon training

Group B is for shorter distance (5K) speed training

Aug 3 Week 1 Group A Group B
  8 x 800 (400 rest) 1/2 marathon pace 4 sets of the following: 400 rest between sets; all at mile pace
    200 (200 rest)
    200 (200 rest)
    400
     
Aug 10 Week 2 Group A Group B
  4 x 1600 (400 rest) marathon pace 10 x 400 (200 rest) mile pace
     
Aug 17 Week 3 Group A Group B
  3200 (800 rest) marathon pace 1600 (400 rest) all at 5k pace
  1600 (400 rest) marathon pace 1200 (400 rest)
  800 (400 rest) 5K pace 800 (400 rest)
  800 5K pace 400 (200 rest)
    400 (200 rest)
    200
     
Aug 24 Week 4 Group A Group B
  6 x 1600 (400 rest) marathon pace 3 sets at 5K pace, with 400 rest bewteen sets
    400 (200 rest)
    400 (200 rest)
    800
     
Aug 31 Week 5 Group A Group B
  3 x 3200 (800 rest) marathon pace 4 sets at 5K pace, with 400 rest bewteen sets
    4 x 200 (200 rest)
     
Sept 7 Week 6  Group A  Group B
  4 miles continuous on track marathon pace 6 x 600 (200 rest) 5K pace
     
Sept 14 Week 7 Group A Group B
  This marathon interval training workout includes a fast finish which makes it a more race specific workout as well as improving your ability to run fast when fatigued and developing a finishing kick. 200 (200rest) all at mile pace
  800 (no rest between) 5K pace 200 (200 rest)
  1600 10K pace 400 (200 rest)
  3200 marathon pace 800 (400 rest)
  1600 10K pace 1200 (400 rest)
  800 5K pace 800 (400 rest)
    400 (200 rest)
    200 (200 rest)
    200
     
Sept 21 Week 8 Group A Group B
   6 x 1600 (400 rest) at goal marathon pace  10 x 400 (200 rest) 5K Pace
     
Sept 28 Week 9 Group A Group B
  4 miles continuous on track marathon pace 6 x 800 (400 rest) at 5k pace
     
Oct 5 Week 10 Group A Group B
  3200 (800 rest) marathon pace 2 sets at mile pace
  1600 (400 rest) marathon pace 200 (200 rest)
  800 (400 rest) 5K pace 400 (200 rest)
  800 5K pace 600 (200 rest)
    600 (200 rest)
    400 (200 rest)
    200 (400 rest)