Summer/Fall Track

2023 Summer/Fall Trackspring track

Thursdays beginning Aug. 3 and “running” until Oct. 5.  See below for detailed dates and workouts. 

 

Summer/Fall Workouts are at the McCarthy Middle School track (250 North Road – Chelmsford, just off the Drum Hill Rotary).  The lights come in handy as the days get shorter and *some* of the workouts get longer.  Use is dependent on other users of the track area, so please be respectful of others.  If McCarthy is not available, we will announce on social media, where the alternate track site will be (usually the Carson track at Chelmsford High School on Richardson Rd in N. Chelmsford (map).

 

Warmup is at 6:00 PM / Workout starts at 6:30 PM.  Don’t forget to do your warm-up drills before the workouts…  THEY HELP! 

 

If you attend the McCarthy workouts, if at all possible, park across the street near the baseball fields.  Lots of football and soccer practices kick into gear in the fall, and with limited parking in the main lot, we don’t want to leave a minimal amount of parking spots for those who have paid to use the field.

 

For Marathon trainees – we know that there are many different dates for your fall.  So… while the club schedule for each workout may not coincide with your marathon plans, we certainly encourage you to fit them into your training plan somehow.  If you have any questions on how to do so, just ask us in person, or at coaching@glrr.net.

 

We will be timing the workouts where possible, but with the varied paces/goals, some self-timing may be necessary.  But don’t worry… folks will be on site to help you with your questions. If you have any interest in helping out as a timer during any session, please send an email to the coaching address above.  We can surely find a use for additional help.

 

We will typically have critter sitters at the playground on site, so bring the little ones down to hang out while you do your workouts!

 

DATETRAINING FORWORKOUTRECOVERIESPACENOTES
Aug 3Marathon6 x 800400Marathon Equivalent PaceHH:MM of Goal Race Time = MM:SS of 800m Time
5K200-200-400 (4 sets)200-200-400
5KMinimum 3 sets (only tack on 4th set if you can maintain pace)
Aug 10Marathon4 x 1600400Goal Marathon
5K8 x 400200~5KBegin at 5K pace, decrease every lap (even if just by 1 sec)
Aug 17Marathon3200 - 1600 - 800NoneGoal Marathon-10K-5KOptional - Additional 800m at Sub 5K pace (after a 1 lap recovery)
5K16 x 200200 (400m after every 4th rep)Mile
Aug 24Marathon8 x 800400Marathon Equivalent PaceHH:MM of Goal Race Time = MM:SS of 800m Time
5K6 x 80040010K or faster
Aug 31Marathon5 x 1600400Goal Marathon
5K200-400-600-800-1000-800-600-400-200200 (400m after the 800m)5k or faster
Sep 7Marathon800-1600-3200-1600-800None5K-10K-Goal Marathon-10K-5K
5K400 - 400 - 800 (4 sets)200 - 200 - 4005k or fasterMinimum 3 sets (only tack on 4th set if you can maintain pace)
Sep 14Marathon10 X 800400Marathon Equivalent PaceHH:MM of Goal Race Time = MM:SS of 800m Time
5K1600-1200-800-800-400-400-200-200800 (after 1600), 400 (after 1200 and 800), 200 after all others5K (intervals 800m or more) Mile (all others)
Sep 21Marathon3 x 3200800Goal Marathon
5K12 x 400200~5KSlower than 5K (first 4), 5K (middle 4), Sub 5K (last 4)
Sep 28Marathon3200 - 1600 - 800 (2 sets)800 (btwn sets)Goal Marathon-10K-5K
5K5 x 10004005K
Oct 5Marathon600 - 400 - 200 - 200 (4 sets)200 (400 after each set)5k or fasterAdd on 5th set if you can maintain pace
5K600 - 400 - 200 - 200 (3 sets)200 (400 after each set)5k or fasterAdd on 4th set if you can maintain pace