Summer/Fall Track

2016 Summer/Fall Trackspring track

Thursdays Starting August 4th until October 6th

Workouts are at Chelmsford High School Carson Track

Starting Sept 22th 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 4 Week 1 Group A Group B
8 x 800 (400 rest) 10K pace 6 x 800 (400 rest) 5k pace
Aug 11 Week 2 Group A Group B
4 x 1600 (400 rest) marathon pace 10 x 400 (200 rest) Mile pace
Aug 18 Week 3 Group A Group B
This is a compound set, compound sets are groupings of different distances and/or paces that are performed without recovery. 3 sets of the following: 600 rest between sets
3200 (2 miles) marathon pace 600 (200 rest) all at 5k pace or faster
 1600 – 10K pace 400 (200 rest)
 800 – 5K pace 200 (200 rest)
 400 – mile pace  200 (200 rest)
 Aug 25 Week 4  Group A  Group B
5 x 1600 (400 rest) marathon pace  6 x 800 (400 rest) at 5k
 Sept 1 Week 5  Group A  Group B
 4 Miles at marathon pace  3 sets of the following: 400 rest between sets
 400 (200 rest) all at 5k pace or faster
 400 (200 rest)
 800 (400 rest)
 Sept 8 Week 6   Group A   Group B
This compound set is a more advanced version of the previous set from WEEK 3. 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.  4 sets of the following: 400 rest between sets
 800 – 5K pace  200 (200 rest) all at Mile pace
 1600 – 10 K pace  200 (200 rest)
 3200 – marathon pace  200 (200 rest)
 1600 – 10K pace  200 (200 rest)
 800 – 5K pace
 Sept 15 Week 7   Group A   Group B
3 x 3200 (800 rest) marathon pace  1600 (400rest) 5k pace
 1200 (400 rest) 5k pace
 800   (400 rest) Mile pace
 400   (200 rest) Mile pace
 200   (200 rest) Mile pace
 200
Sept 22 Week 8  Group A  Group B
 6 x 1600 (400 rest) at goal marathon pace  6 x 600 (200 rest) Mile Pace
Sept 29 Week 9   Group A   Group B
 3200 (800 rest) goal marathon pace 5 x 1000 (400 rest) at 5k pace
 3200 (800 rest) goal marathon pace
 3200 goal marathon pace
 Oct 6 Week 10  Group A  Group B
 4 miles at goal marathon pace  10 x 400 (200 rest) Mile Pace