Spring Track

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

Workouts below

Warmup is at 6:00 PM and track starts at 6:30 PM.

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

GLRR 2025 Spring Track Workouts

  • First and foremost, track is FUN and EFFECTIVE. This is a very popular benefit of a GLRR membership, and we encourage everyone to take advantage of it. Pace is not important…. Only the will to Run Faster. We accommodate all athletes and all abilities. Spring Track workouts will take place on Thursday nights at the Carson Track at Chelmsford High School (200 Richardson Rd., North Chelmsford, MA).
  • Sessions run typically for 11 weeks (April thru June/July)

(Note: You can scroll the table below to the left if all doesn’t show.)

DateNicknameSetsRepsWORKOUTRESTPACEIf weekly mileage < 25
4/24/2025800's168004005K10K Pace
5/1/2025400's1104002005k or faster6-8 Reps, 5K pace
5/8/202541200 - 200 - 400200 - 200 - 4005k or faster3 Sets, 5K pace
5/15/2025Descending Ladder #121800-600-400-200200 (400m between sets)5k or faster5k pace or slower
5/22/2025No puking please44200200 (400 between sets)Mile Pace or Faster3 Sets, mile pace or slower
5/29/2025Descending Ladder #2111600-1200-800-400-400-200-200800-400-400-200-200-200-2005K (1600, 1200, 800) Mile (remainder)Start at 1200; 5K (1200, 800) mile (remainder)
6/5/2025600's186002005k or faster6 reps, 5K pace
6/12/2025Ladder11400-800-1200-1600-1200-800-400200 (400m after each interval 800m or more)5k or fasterNo 1600, 5K pace
6/19/202541400 - 400 - 800200 - 200 - 4005k or faster3 reps, 5K pace
6/26/2025Dress Rehearsal1510004005K3-4 Reps, 5K pace
7/10/2025One Mile Time Trial11One MileN/AMileSame Workout