Thursdays beginning Aug. 8 and “running” until Oct. 10. Dates and details of workouts are listed in the table below.
Summer/Fall Workouts are held 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!
| DATE | TRAINING FOR | WORKOUT | RECOVERIES | PACE | NOTES |
|---|---|---|---|---|---|
| Aug 8 | Marathon | 6 x 800 | 400 | Marathon Equivalent Pace | HH:MM of Goal Marathon Time = MM:SS of 800m Time |
| 5K | 8 x 400 | 200 | ~5K | Begin at 5K pace, decrease each lap time by 1 sec | |
| Aug 15 | Marathon | 4 x 1200 | 400 | Tempo Pace | Tempo Pace = 8% slower than 5K pace |
| 5K | 12 x 300 | 100 | Between Sub-5K & Mile | Nickname = HORSESHOES | |
| Aug 22 | Marathon | 4 x 1600 | 400 | Goal Marathon | |
| 5K | 16 x 200 | 200 (400m after every 4th rep) | Mile | ||
| Aug 29 | Marathon | 8 x 800 | 400 | Marathon Equivalent Pace | HH:MM of Goal Marathon Time = MM:SS of 800m Time |
| 5K | 6 x 800 | 400 | 10K or faster | ||
| Sept 5 | Marathon | 800-1600-3200-1600-800 | None | 5K-10K-Goal Marathon-10K-5K | Compound Set |
| 5K | 200-400-600-800-1000-800-600-400-200 | 200 (400m after the 800/1000) | 5k or faster | ||
| Sept 12 | Marathon | 400-800-1200-1600-1200-800-400 | None | 5K (400/800); Tempo (1200/1600) | |
| 5K | 200 - 200 - 400 (3 sets) | 200 - 200 - 400 | 5k or faster | Add on 4th set only if you can maintain pace | |
| Sept 19 | Marathon | 10 X 800 | 400 | Marathon Equivalent Pace | HH:MM of Goal Marathon Time = MM:SS of 800m Time |
| 5K | 12 x 400 | 200 | ~5K* | Slower than 5K (first 4), 5K (middle 4), Sub 5K (last 4) | |
| Sept 26 | Marathon | 3200 - 1600 - 800 - 400 (2 sets) | 800 (between sets) | Goal Marathon-10K-5K-Mile | Dual Compound Set |
| 5K | 1600-1200-800-800-400-400-200-200 | 800 (after 1600), 400 (after 1200 / 800), 200 (all others) | 5K (intervals 800m or more) Mile (all others) | ||
| Oct 3 | Marathon | 2 x 5K | 800 (between sets) | Goal Marathon | |
| 5K | 800 - 600 - 400 - 200 (2 sets) | 400 - 400 - 200 - 400 | 10K or faster | ||
| Oct 10 | Marathon | 600 - 400 - 200 - 200 (4 sets) | 200 (600 between sets) | 5k or faster | Add on 5th set only if you can maintain pace |
| 5K | 5 x 1000 | 400 | 5K |