Track Workouts – Wheat Ridge High School

RMRR’s track workouts are Wednesdays at 6:15pm.   Track runs from Wednesday April 3 through the end of October .  We’ve shifted our location this year to run at Wheat Ridge High School.  The track is located on the north side of the school off of Holland St., and there is parking at the track at roughly 3500 Holland. Please arrive around 6pm to warm up.  At 6:15pm, we will review the workout, then start with the speed warm-up of 2 laps of striders.

Our track workouts are open to all.  We will ask guests who come often to join RMRR and help fund these activities!

We have two workouts, long and short.  The short workout is set up so that the time spent running the ‘work’ interval is the same for the both groups.  The short set is intended for runners who:

  • Race 5ks at 10 min/mile pace or slower.
  • Have a goal race the following weekend.
  • Are new to track.
  • Are recovering from injury.

A track workout is made up of  ‘sets’ of ‘work’ and ‘rest’ intervals. The work interval is when you are running hard. A rest interval is the time or distance recovery interval between work intervals, which may be spent walking or standing around. A set is a block of repetitions.

2019 Track Schedule

    
June 5, 2019Wheat Ridge High SchoolLong600, 1000, 1600, 1000, 600. 3 Miles
Short400, 800, 1200, 800, 400. 2.25 M
RecoveryRecovery 1-2 mins after the 400/600s 2-3 mins after the 1000/800s and 4 mins after the 1600/1200
June 12, 2019Wheat Ridge High SchoolLong400, 3200, 800, 400 (3 miles)
Short300, 2400 (6 laps), 600, 300 (2.25 miles)
Recovery4-5 minutes after 3200, 2-3 minutes after other sets.
June 19, 2019Wheat Ridge High SchoolLong5x1000 (3.125mi)
Short5 x 800 (2.5 mi)
Recovery200 walk/jog + 1-2 minutes after each interval.
June 26, 2019Wheat Ridge High SchoolLongLong 2 x 800, 4 x 400, 4 x 400. (3 miles)
ShortShort 2x600, 4 x 300, 4 x 300 (2.25 miles)
RecoveryRecovery 1-2 mins between intervals. 2-3 between sets.
July 3, 2019Wheat Ridge High SchoolLongNo Track
July 10, 2019Wheat Ridge High SchoolLong
ShortShort 300, 400, 600, 800, 600, 400, 300 (2.125 miles).
Recovery200 walk or jog or 2-3 mins rest.
July 17, 2019Wheat Ridge High SchoolLongLong 2 x (400, 800, 1200) (3 miles)
Short2 x (300, 600, 800) (2.125 miles)
Recovery1-2 minutes between intervals, 3-4 minutes between sets.
July 24, 2019Wheat Ridge High SchoolLong400, 3200, 800, 400 (3 miles)
Short300, 2400 (6 laps), 600, 300 (2.25 miles)
Recovery4-5 minutes after 3200, 2-3 minutes after other sets.
July 31, 2019Wheat Ridge High SchoolLong1000, 400, 800, 400, 800, 400, 1000 (3 miles)
Short800, 300, 600, 300, 600, 300, 800 (2.375 miles)
Recovery1-2 minutes between intervals, 3-4 minutes between sets.
August 7, 2019Wheat Ridge High SchoolLong5x1000 (3.125mi)
Short5 x 800 (2.5 mi)
Recovery200 walk/jog + 1-2 minutes after each interval.
August 14, 2019Wheat Ridge High SchoolLong800, 1200, 800, 1200, 800 (3 miles) .
ShortShort 600, 800, 600, 800, 600 (2.125 miles)
Recovery2-3 minutes between intervals.
August 21, 2019Wheat Ridge High SchoolLongLong (1600, 2x800, 4x400 (3 miles).
ShortShort 1200, 2x600, 4 x 300 (2.25 miles)
Recovery2-3 minutes between sets, 1-2 minutes between intervals.
August 28, 2019Wheat Ridge High SchoolLong400, 3200, 800, 400 (3 miles)
Short300, 2400 (6 laps), 600, 300 (2.25 miles)
Recovery4-5 minutes after 3200, 2-3 minutes after other sets.
September 4, 2019Wheat Ridge High SchoolLong400, 600, 800, 1200, 800, 600, 400 (3 miles)
ShortShort 300, 400, 600, 800, 600, 400, 300 (2.125 miles).
Recovery200 walk or jog or 2-3 mins rest.
September 11, 2019Wheat Ridge High SchoolLongLong:  400, 1600, 4×600, 400  (3  miles)
ShortShort:  300, 1200, 4×400, 300  (2.175 miles)
Recovery3-4 minutes after 1600, 2-3 minutes after others.
September 18, 2019Wheat Ridge High SchoolLong1600, 1200, 1600, 400 (3 miles)
Short1200, 800, 1200, 300 (2.275 miles).
Recovery4-5 minutes after 3200, 2-3 minutes after other sets.
September 25, 2019Wheat Ridge High SchoolLong400, 3200, 800, 400 (3 miles)
Short300, 2400 (6 laps), 600, 300 (2.25 miles)
Recovery4-5 minutes after 3200, 2-3 minutes after other sets.
October 2, 2019Wheat Ridge High SchoolLong1000, 400, 800, 400, 800, 400, 1000 (3 miles)
Short800, 300, 600, 300, 600, 300, 800 (2.375 miles)
Recovery1-2 minutes between intervals, 3-4 minutes between sets.
October 9, 2019Wheat Ridge High SchoolLong6x600, 3x400. (3 miles)
ShortShort 6x400, 3x300. (2.125 miles)
Recovery2-3 minutes between intervals, 3-4 minutes between sets
October 16, 2019Wheat Ridge High SchoolLong1200, 600, 1000, 600, 800, 600.(3 miles)
Short800, 400, 800, 400, 600, 400. (2.125 miles)
Recovery200 walk/jog after 600’s, 2-3 minutes after other intervals.
October 23, 2019Wheat Ridge High SchoolLongLong 3x (1000, 600) (3 miles).
Short3x (800, 400), (2.25 miles)
Recovery200 walk/jog + 2-3 minutes after each.
October 30, 2019Wheat Ridge High SchoolLong800, 1200, 1600, 800 (2.75 miles).
Short600, 800, 1200, 600 (2 miles)
Recovery2-3 minutes after 800’s, 3-4 minutes after 1200’s and 1600’s.
Long
Alternate workoutSloan's Lake : days when track isn't available to us. Meet on the north side in the parking lot at 26th & Tennyson.5/4/3/2/1. This work consists of hard runs followed by walking the duration of the next interval. Example: run 5 mins hard, walk 4 mins, run 4 mins hard, walk 3 mins, etc