Spring Track 2024 – Workouts are on Thursdays and begin April 18 go until June 27.
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
Yes… it’s the most wonderful time of the year again. TRACK IS STARTING UP SOON! If we wanted to
put a theme out there for the session it would be “BUILD YOUR BASE… ACHIEVE YOUR PACE”.
- 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 for 11 weeks (4/18 – 6/27)
- Babysitters: We are making plans to have babysitting coverage so that you can take the time for your workouts. Stay tuned.
| Date | Nickname | Sets | Reps | WORKOUT | REST | PACE | Your mileage < 25 per week |
|---|---|---|---|---|---|---|---|
| 4/18 | 1 | 6 | 800 | 400 | 5K | 1) Slower Pace (10K) or 2) 4 reps at 5K pace | |
| 4/25 | Straight Outta 400's | 1 | 10 | 400 | 200 | 5k or faster | 6-8 Reps, 400m Rest; Pace = 5K |
| 5/2 | 4 | 1 | 200 - 200 - 400 | 200 - 200 - 400 | 5k or faster | 3 Sets | |
| 5/9 | 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 |
| 5/16 | Everybody's favorite | 4 | 4 | 200 | 200 (400 between sets) | Mile Pace or Faster | 3 Sets |
| 5/23 | 2 | 1 | 800-600-400-200 | 200 (400m between sets) | 5k or faster | 5k pace or slower | |
| 5/30 | 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 |
| 6/6 | 1 | 8 | 600 | 200 | 5k or faster | 6 reps | |
| 6/13 | 4 | 1 | 400 - 400 - 800 | 200 - 200 - 400 | 5k or faster | 3 reps | |
| 6/20 | Dress Rehearsal | 1 | 5 | 1000 | 400 | 5K | 3-4 Reps |
| 6/27 | One Mile Time Trial | 1 | 1 | One Mile | N/A | Mile | Same Workout |