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.
Recommended warmup and strength drills from Peter Molloy can be found by clicking here.
GLRR 2024 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 importantā¦. 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)
| Date | Nickname | Sets | Reps | WORKOUT | REST | PACE | Your mileage < 25 per week |
|---|---|---|---|---|---|---|---|
| 4/24 | 1 | 6 | 800 | 400 | 5K | 1) Slower Pace (10K) or 2) 4 reps at 5K pace | |
| 5/1 | Straight Outta 400's | 1 | 10 | 400 | 200 | 5k or faster | 6-8 Reps, 400m Rest; Pace = 5K |
| 5/8 | 4 | 1 | 200 - 200 - 400 | 200 - 200 - 400 | 5k or faster | 3 Sets | |
| 5/15 | Descending Ladder #1 | 1 | 1 | 1600-1200-800- 400-400-200-200 | 800-400-400-200 -200-200-200 | 5K (1600, 1200, 800) Mile (all others) | Start at 1200, then work down |
| 5/22 | Everybody's favorite | 4 | 4 | 200 | 200 (400 between sets) | Mile Pace or Faster | 3 Sets |
| 5/29 | 2 | 1 | 800-600-400-200 | 200 (400m between sets) | 5k or faster | 5k pace or slower | |
| 6/5 | Ladder | 1 | 1 | 200-400-600-800- 1000-800-600-400-200 | 200 (400m after each interval 800m or more) | 5k or faster | Same Workout |
| 6/12 | 1 | 8 | 600 | 200 | 5k or faster | 6 reps | |
| 6/19 | 4 | 1 | 400 - 400 - 800 | 200 - 200 - 400 | 5k or faster | 3 reps | |
| 6/26 | Dress Rehearsal | 1 | 5 | 1000 | 400 | 5K | 3-4 Reps |
| 7/3 or 7/10 | One Mile Time Trial | 1 | 1 | One Mile | N/A | Mile | Same Workout |