Group runs are open to anyone. For official club runs, you must sign the waiver and follow the Code of Conduct. This calendar also includes “no-host or unofficial” runs as an additional opportunity to get out and run, but there may not be a club leader present. Also check our Facebook group for ad hoc running opportunities.
This is a weekly “no-host unofficial” group track workout ~ training plan provided by Run on Dirt Coaching
General Guidelines:
1.) Warm up begins promptly at 6:30am or 6:00pm promptly
2.) All warm ups include 6 laps on the track followed by dynamic drills
3.) Workouts are done as prescribed
4.) Follow all prescribed rules listed on the track
5.) No pets allowed on the track or infield
6.) All runners finish with a 800-1600 meter cool down before leaving.
**Note: the restrooms will be locked 😮
July 17 ~ Systematically Crushing the Soul (per Coach Peter!)
Warm-up (4-6 laps)
Drills
4x set: 600/400/200 with a 60 second recovery between each rep and 3 minute recovery between each set
1x 800
Cool-down (4-6 laps)
July 10 ~ Beans for Breakfast
Warm-up (4-6 laps)
Drills
This is group fun!! Each runner will announce a surge (stop/start) of at least 30 seconds but not longer than 4 minutes. There will be about 10 surges total.
Cool-down (4-6 laps)
July 3 ~ Endure
Warm-up (4-6 laps)
Drills
5x 1200 with 3 min rest between reps.
Pace: first 800 @ 10km pace last 400 at 5km down to 3km pace.
In other words maintain first two laps and surge final lap.
Cool-down (4-6 laps)
June 26 ~ Pyramid
Warm-up (4-6 laps)
Drills
200/300/400/500/400/300/200/100
Each with equal distance recovery walk
Cool-down (4-6 laps)
June 18 ~ Too Two Hundred
Warm-up (4-6 laps)
Drills
12x 200 with 200 recovery
Keep the pace the same for each 200, first to last
Cool-down (4-6 laps)
June 12 ~ Grease Lightning
Warm-up (6 laps)
Drills
200s/100s
This is how it works: 200 is form focus /100 is border line struggling to maintain good form.
100 meter walk/jog recovery between each effort
Repeat 8x
Cool-down (4-6 laps)
NOTE: this is a rare track workout where your finish of each effort will be changing.
June 5 ~ Miracle Miles
Warm-up (4-6 laps)
3x 1 mile (4 laps) at “lactate threshold” effort
each with recovery until heart rate comes down below 130
Cool-down (4-6 laps)
May 28 ~ Triple 6’s
Warm-up (4-6 laps)
3x 600 @ 5km pace with 30-second recover
Rest 4 minutes between sets
Do 3 sets for a total of 9x 600s
Cool-down (4-6 laps)
May 22 ~ Step it Up
Warm-up (4-6 laps)
400 @ mile pace with 200 recovery
800 @ 5km pace with 400 recovery
400 @ mile pace with 200 recovery
800 @ 5km pace with 400 recovery
3X 200 @ mile pace
3 X 100 @ 400 meter pace
Cool-down (4-6 laps)
May 14 ~ Pyramid
Warm-up (6-8 laps)
Followed by dynamic drills
200 / 300 / 400 / 500 / 400 / 300 / 200
Each with equal distance recovery walk/jog.
Manage the pace; make sure you don’t go out too fast.
Cool-down (4-6 laps)
Finish with 4 strides on the infield
May 8 ~ 6x 300
Warm-up (6-8 laps)
Followed by dynamic drills
6x 300 with 100 walk-jog recovery between each. Notice that we are building on last week’s experience. Again, aim for consistent efforts.
Cool-down (4-6 laps)
Finish with 4 strides on the infield
May 1 ~ 6x 200
Warm-up (6 laps)
6x 200 with 200 walk jog recovery between each. Aim for consistent efforts. In other words, make sure you can run the last one at the same speed you ran the first one.
Cool-down (4 laps)
April 24
Hollow Laps- 8X400 (stride out the straight/recover on the turns)
The focus of this workout is to change the pace and effort every 100 meters. There are two variations of this workout:
Variation 1: Near full sprint on the straight aways and take the curves very slowly
(benefit/result: The abrupt stop-and-start approach will cause a flood of lactic acid and a flood of adaptation during the rest period)
Variation 2: Rolling pace. This means you don’t push the straights as hard and don’t take the turns as easy.
(benefit/result: a more subtle change in pace will do more to teach your body to run through lactic acid and recover on the go.
This is a weekly “no-host unofficial” group track workout ~ training plan provided by Run on Dirt Coaching
General Guidelines:
1.) Warm up begins promptly at 6:30am or 6:00pm promptly
2.) All warm ups include 6 laps on the track followed by dynamic drills
3.) Workouts are done as prescribed
4.) Follow all prescribed rules listed on the track
5.) No pets allowed on the track or infield
6.) All runners finish with a 800-1600 meter cool down before leaving.
**Note: the restrooms will be locked 😮
July 17 ~ Systematically Crushing the Soul (per Coach Peter!)
Warm-up (4-6 laps)
Drills
4x set: 600/400/200 with a 60 second recovery between each rep and 3 minute recovery between each set
1x 800
Cool-down (4-6 laps)
July 10 ~ Beans for Breakfast
Warm-up (4-6 laps)
Drills
This is group fun!! Each runner will announce a surge (stop/start) of at least 30 seconds but not longer than 4 minutes. There will be about 10 surges total.
Cool-down (4-6 laps)
July 3 ~ Endure
Warm-up (4-6 laps)
Drills
5x 1200 with 3 min rest between reps.
Pace: first 800 @ 10km pace last 400 at 5km down to 3km pace.
In other words maintain first two laps and surge final lap.
Cool-down (4-6 laps)
June 26 ~ Pyramid
Warm-up (4-6 laps)
Drills
200/300/400/500/400/300/200/100
Each with equal distance recovery walk
Cool-down (4-6 laps)
June 18 ~ Too Two Hundred
Warm-up (4-6 laps)
Drills
12x 200 with 200 recovery
Keep the pace the same for each 200, first to last
Cool-down (4-6 laps)
June 12 ~ Grease Lightning
Warm-up (6 laps)
Drills
200s/100s
This is how it works: 200 is form focus /100 is border line struggling to maintain good form.
100 meter walk/jog recovery between each effort
Repeat 8x
Cool-down (4-6 laps)
NOTE: this is a rare track workout where your finish of each effort will be changing.
June 5 ~ Miracle Miles
Warm-up (4-6 laps)
3x 1 mile (4 laps) at “lactate threshold” effort
each with recovery until heart rate comes down below 130
Cool-down (4-6 laps)
May 28 ~ Triple 6’s
Warm-up (4-6 laps)
3x 600 @ 5km pace with 30-second recover
Rest 4 minutes between sets
Do 3 sets for a total of 9x 600s
Cool-down (4-6 laps)
May 22 ~ Step it Up
Warm-up (4-6 laps)
400 @ mile pace with 200 recovery
800 @ 5km pace with 400 recovery
400 @ mile pace with 200 recovery
800 @ 5km pace with 400 recovery
3X 200 @ mile pace
3 X 100 @ 400 meter pace
Cool-down (4-6 laps)
May 14 ~ Pyramid
Warm-up (6-8 laps)
Followed by dynamic drills
200 / 300 / 400 / 500 / 400 / 300 / 200
Each with equal distance recovery walk/jog.
Manage the pace; make sure you don’t go out too fast.
Cool-down (4-6 laps)
Finish with 4 strides on the infield
May 8 ~ 6x 300
Warm-up (6-8 laps)
Followed by dynamic drills
6x 300 with 100 walk-jog recovery between each. Notice that we are building on last week’s experience. Again, aim for consistent efforts.
Cool-down (4-6 laps)
Finish with 4 strides on the infield
May 1 ~ 6x 200
Warm-up (6 laps)
6x 200 with 200 walk jog recovery between each. Aim for consistent efforts. In other words, make sure you can run the last one at the same speed you ran the first one.
Cool-down (4 laps)
April 24
Hollow Laps- 8X400 (stride out the straight/recover on the turns)
The focus of this workout is to change the pace and effort every 100 meters. There are two variations of this workout:
Variation 1: Near full sprint on the straight aways and take the curves very slowly
(benefit/result: The abrupt stop-and-start approach will cause a flood of lactic acid and a flood of adaptation during the rest period)
Variation 2: Rolling pace. This means you don’t push the straights as hard and don’t take the turns as easy.
(benefit/result: a more subtle change in pace will do more to teach your body to run through lactic acid and recover on the go.
July location is Castle Peak trailhead! Exit I-80 number 176 (Castle Peak / Boreal Exit). Park NORTH of I-80 where the pavement ends. Note that we are taking off July 5. See you on July 12!
This is a weekly “no-host unofficial” trail run that changes locations each month ~ a great opportunity to meet other runners and get on a dirt trail before you start your day.
This is a weekly “no-host unofficial” group track workout ~ training plan provided by Run on Dirt Coaching
General Guidelines:
1.) Warm up begins promptly at 6:30am or 6:00pm promptly
2.) All warm ups include 6 laps on the track followed by dynamic drills
3.) Workouts are done as prescribed
4.) Follow all prescribed rules listed on the track
5.) No pets allowed on the track or infield
6.) All runners finish with a 800-1600 meter cool down before leaving.
**Note: the restrooms will be locked 😮
July 17 ~ Systematically Crushing the Soul (per Coach Peter!)
Warm-up (4-6 laps)
Drills
4x set: 600/400/200 with a 60 second recovery between each rep and 3 minute recovery between each set
1x 800
Cool-down (4-6 laps)
July 10 ~ Beans for Breakfast
Warm-up (4-6 laps)
Drills
This is group fun!! Each runner will announce a surge (stop/start) of at least 30 seconds but not longer than 4 minutes. There will be about 10 surges total.
Cool-down (4-6 laps)
July 3 ~ Endure
Warm-up (4-6 laps)
Drills
5x 1200 with 3 min rest between reps.
Pace: first 800 @ 10km pace last 400 at 5km down to 3km pace.
In other words maintain first two laps and surge final lap.
Cool-down (4-6 laps)
June 26 ~ Pyramid
Warm-up (4-6 laps)
Drills
200/300/400/500/400/300/200/100
Each with equal distance recovery walk
Cool-down (4-6 laps)
June 18 ~ Too Two Hundred
Warm-up (4-6 laps)
Drills
12x 200 with 200 recovery
Keep the pace the same for each 200, first to last
Cool-down (4-6 laps)
June 12 ~ Grease Lightning
Warm-up (6 laps)
Drills
200s/100s
This is how it works: 200 is form focus /100 is border line struggling to maintain good form.
100 meter walk/jog recovery between each effort
Repeat 8x
Cool-down (4-6 laps)
NOTE: this is a rare track workout where your finish of each effort will be changing.
June 5 ~ Miracle Miles
Warm-up (4-6 laps)
3x 1 mile (4 laps) at “lactate threshold” effort
each with recovery until heart rate comes down below 130
Cool-down (4-6 laps)
May 28 ~ Triple 6’s
Warm-up (4-6 laps)
3x 600 @ 5km pace with 30-second recover
Rest 4 minutes between sets
Do 3 sets for a total of 9x 600s
Cool-down (4-6 laps)
May 22 ~ Step it Up
Warm-up (4-6 laps)
400 @ mile pace with 200 recovery
800 @ 5km pace with 400 recovery
400 @ mile pace with 200 recovery
800 @ 5km pace with 400 recovery
3X 200 @ mile pace
3 X 100 @ 400 meter pace
Cool-down (4-6 laps)
May 14 ~ Pyramid
Warm-up (6-8 laps)
Followed by dynamic drills
200 / 300 / 400 / 500 / 400 / 300 / 200
Each with equal distance recovery walk/jog.
Manage the pace; make sure you don’t go out too fast.
Cool-down (4-6 laps)
Finish with 4 strides on the infield
May 8 ~ 6x 300
Warm-up (6-8 laps)
Followed by dynamic drills
6x 300 with 100 walk-jog recovery between each. Notice that we are building on last week’s experience. Again, aim for consistent efforts.
Cool-down (4-6 laps)
Finish with 4 strides on the infield
May 1 ~ 6x 200
Warm-up (6 laps)
6x 200 with 200 walk jog recovery between each. Aim for consistent efforts. In other words, make sure you can run the last one at the same speed you ran the first one.
Cool-down (4 laps)
April 24
Hollow Laps- 8X400 (stride out the straight/recover on the turns)
The focus of this workout is to change the pace and effort every 100 meters. There are two variations of this workout:
Variation 1: Near full sprint on the straight aways and take the curves very slowly
(benefit/result: The abrupt stop-and-start approach will cause a flood of lactic acid and a flood of adaptation during the rest period)
Variation 2: Rolling pace. This means you don’t push the straights as hard and don’t take the turns as easy.
(benefit/result: a more subtle change in pace will do more to teach your body to run through lactic acid and recover on the go.
This is a weekly “no-host unofficial” group track workout ~ training plan provided by Run on Dirt Coaching
General Guidelines:
1.) Warm up begins promptly at 6:30am or 6:00pm promptly
2.) All warm ups include 6 laps on the track followed by dynamic drills
3.) Workouts are done as prescribed
4.) Follow all prescribed rules listed on the track
5.) No pets allowed on the track or infield
6.) All runners finish with a 800-1600 meter cool down before leaving.
**Note: the restrooms will be locked 😮
July 17 ~ Systematically Crushing the Soul (per Coach Peter!)
Warm-up (4-6 laps)
Drills
4x set: 600/400/200 with a 60 second recovery between each rep and 3 minute recovery between each set
1x 800
Cool-down (4-6 laps)
July 10 ~ Beans for Breakfast
Warm-up (4-6 laps)
Drills
This is group fun!! Each runner will announce a surge (stop/start) of at least 30 seconds but not longer than 4 minutes. There will be about 10 surges total.
Cool-down (4-6 laps)
July 3 ~ Endure
Warm-up (4-6 laps)
Drills
5x 1200 with 3 min rest between reps.
Pace: first 800 @ 10km pace last 400 at 5km down to 3km pace.
In other words maintain first two laps and surge final lap.
Cool-down (4-6 laps)
June 26 ~ Pyramid
Warm-up (4-6 laps)
Drills
200/300/400/500/400/300/200/100
Each with equal distance recovery walk
Cool-down (4-6 laps)
June 18 ~ Too Two Hundred
Warm-up (4-6 laps)
Drills
12x 200 with 200 recovery
Keep the pace the same for each 200, first to last
Cool-down (4-6 laps)
June 12 ~ Grease Lightning
Warm-up (6 laps)
Drills
200s/100s
This is how it works: 200 is form focus /100 is border line struggling to maintain good form.
100 meter walk/jog recovery between each effort
Repeat 8x
Cool-down (4-6 laps)
NOTE: this is a rare track workout where your finish of each effort will be changing.
June 5 ~ Miracle Miles
Warm-up (4-6 laps)
3x 1 mile (4 laps) at “lactate threshold” effort
each with recovery until heart rate comes down below 130
Cool-down (4-6 laps)
May 28 ~ Triple 6’s
Warm-up (4-6 laps)
3x 600 @ 5km pace with 30-second recover
Rest 4 minutes between sets
Do 3 sets for a total of 9x 600s
Cool-down (4-6 laps)
May 22 ~ Step it Up
Warm-up (4-6 laps)
400 @ mile pace with 200 recovery
800 @ 5km pace with 400 recovery
400 @ mile pace with 200 recovery
800 @ 5km pace with 400 recovery
3X 200 @ mile pace
3 X 100 @ 400 meter pace
Cool-down (4-6 laps)
May 14 ~ Pyramid
Warm-up (6-8 laps)
Followed by dynamic drills
200 / 300 / 400 / 500 / 400 / 300 / 200
Each with equal distance recovery walk/jog.
Manage the pace; make sure you don’t go out too fast.
Cool-down (4-6 laps)
Finish with 4 strides on the infield
May 8 ~ 6x 300
Warm-up (6-8 laps)
Followed by dynamic drills
6x 300 with 100 walk-jog recovery between each. Notice that we are building on last week’s experience. Again, aim for consistent efforts.
Cool-down (4-6 laps)
Finish with 4 strides on the infield
May 1 ~ 6x 200
Warm-up (6 laps)
6x 200 with 200 walk jog recovery between each. Aim for consistent efforts. In other words, make sure you can run the last one at the same speed you ran the first one.
Cool-down (4 laps)
April 24
Hollow Laps- 8X400 (stride out the straight/recover on the turns)
The focus of this workout is to change the pace and effort every 100 meters. There are two variations of this workout:
Variation 1: Near full sprint on the straight aways and take the curves very slowly
(benefit/result: The abrupt stop-and-start approach will cause a flood of lactic acid and a flood of adaptation during the rest period)
Variation 2: Rolling pace. This means you don’t push the straights as hard and don’t take the turns as easy.
(benefit/result: a more subtle change in pace will do more to teach your body to run through lactic acid and recover on the go.
This is a weekly “no-host unofficial” group track workout ~ training plan provided by Run on Dirt Coaching
General Guidelines:
1.) Warm up begins promptly at 6:30am or 6:00pm promptly
2.) All warm ups include 6 laps on the track followed by dynamic drills
3.) Workouts are done as prescribed
4.) Follow all prescribed rules listed on the track
5.) No pets allowed on the track or infield
6.) All runners finish with a 800-1600 meter cool down before leaving.
**Note: the restrooms will be locked 😮
July 17 ~ Systematically Crushing the Soul (per Coach Peter!)
Warm-up (4-6 laps)
Drills
4x set: 600/400/200 with a 60 second recovery between each rep and 3 minute recovery between each set
1x 800
Cool-down (4-6 laps)
July 10 ~ Beans for Breakfast
Warm-up (4-6 laps)
Drills
This is group fun!! Each runner will announce a surge (stop/start) of at least 30 seconds but not longer than 4 minutes. There will be about 10 surges total.
Cool-down (4-6 laps)
July 3 ~ Endure
Warm-up (4-6 laps)
Drills
5x 1200 with 3 min rest between reps.
Pace: first 800 @ 10km pace last 400 at 5km down to 3km pace.
In other words maintain first two laps and surge final lap.
Cool-down (4-6 laps)
June 26 ~ Pyramid
Warm-up (4-6 laps)
Drills
200/300/400/500/400/300/200/100
Each with equal distance recovery walk
Cool-down (4-6 laps)
June 18 ~ Too Two Hundred
Warm-up (4-6 laps)
Drills
12x 200 with 200 recovery
Keep the pace the same for each 200, first to last
Cool-down (4-6 laps)
June 12 ~ Grease Lightning
Warm-up (6 laps)
Drills
200s/100s
This is how it works: 200 is form focus /100 is border line struggling to maintain good form.
100 meter walk/jog recovery between each effort
Repeat 8x
Cool-down (4-6 laps)
NOTE: this is a rare track workout where your finish of each effort will be changing.
June 5 ~ Miracle Miles
Warm-up (4-6 laps)
3x 1 mile (4 laps) at “lactate threshold” effort
each with recovery until heart rate comes down below 130
Cool-down (4-6 laps)
May 28 ~ Triple 6’s
Warm-up (4-6 laps)
3x 600 @ 5km pace with 30-second recover
Rest 4 minutes between sets
Do 3 sets for a total of 9x 600s
Cool-down (4-6 laps)
May 22 ~ Step it Up
Warm-up (4-6 laps)
400 @ mile pace with 200 recovery
800 @ 5km pace with 400 recovery
400 @ mile pace with 200 recovery
800 @ 5km pace with 400 recovery
3X 200 @ mile pace
3 X 100 @ 400 meter pace
Cool-down (4-6 laps)
May 14 ~ Pyramid
Warm-up (6-8 laps)
Followed by dynamic drills
200 / 300 / 400 / 500 / 400 / 300 / 200
Each with equal distance recovery walk/jog.
Manage the pace; make sure you don’t go out too fast.
Cool-down (4-6 laps)
Finish with 4 strides on the infield
May 8 ~ 6x 300
Warm-up (6-8 laps)
Followed by dynamic drills
6x 300 with 100 walk-jog recovery between each. Notice that we are building on last week’s experience. Again, aim for consistent efforts.
Cool-down (4-6 laps)
Finish with 4 strides on the infield
May 1 ~ 6x 200
Warm-up (6 laps)
6x 200 with 200 walk jog recovery between each. Aim for consistent efforts. In other words, make sure you can run the last one at the same speed you ran the first one.
Cool-down (4 laps)
April 24
Hollow Laps- 8X400 (stride out the straight/recover on the turns)
The focus of this workout is to change the pace and effort every 100 meters. There are two variations of this workout:
Variation 1: Near full sprint on the straight aways and take the curves very slowly
(benefit/result: The abrupt stop-and-start approach will cause a flood of lactic acid and a flood of adaptation during the rest period)
Variation 2: Rolling pace. This means you don’t push the straights as hard and don’t take the turns as easy.
(benefit/result: a more subtle change in pace will do more to teach your body to run through lactic acid and recover on the go.
This is a weekly “no-host unofficial” group track workout ~ training plan provided by Run on Dirt Coaching
General Guidelines:
1.) Warm up begins promptly at 6:30am or 6:00pm promptly
2.) All warm ups include 6 laps on the track followed by dynamic drills
3.) Workouts are done as prescribed
4.) Follow all prescribed rules listed on the track
5.) No pets allowed on the track or infield
6.) All runners finish with a 800-1600 meter cool down before leaving.
**Note: the restrooms will be locked 😮
July 17 ~ Systematically Crushing the Soul (per Coach Peter!)
Warm-up (4-6 laps)
Drills
4x set: 600/400/200 with a 60 second recovery between each rep and 3 minute recovery between each set
1x 800
Cool-down (4-6 laps)
July 10 ~ Beans for Breakfast
Warm-up (4-6 laps)
Drills
This is group fun!! Each runner will announce a surge (stop/start) of at least 30 seconds but not longer than 4 minutes. There will be about 10 surges total.
Cool-down (4-6 laps)
July 3 ~ Endure
Warm-up (4-6 laps)
Drills
5x 1200 with 3 min rest between reps.
Pace: first 800 @ 10km pace last 400 at 5km down to 3km pace.
In other words maintain first two laps and surge final lap.
Cool-down (4-6 laps)
June 26 ~ Pyramid
Warm-up (4-6 laps)
Drills
200/300/400/500/400/300/200/100
Each with equal distance recovery walk
Cool-down (4-6 laps)
June 18 ~ Too Two Hundred
Warm-up (4-6 laps)
Drills
12x 200 with 200 recovery
Keep the pace the same for each 200, first to last
Cool-down (4-6 laps)
June 12 ~ Grease Lightning
Warm-up (6 laps)
Drills
200s/100s
This is how it works: 200 is form focus /100 is border line struggling to maintain good form.
100 meter walk/jog recovery between each effort
Repeat 8x
Cool-down (4-6 laps)
NOTE: this is a rare track workout where your finish of each effort will be changing.
June 5 ~ Miracle Miles
Warm-up (4-6 laps)
3x 1 mile (4 laps) at “lactate threshold” effort
each with recovery until heart rate comes down below 130
Cool-down (4-6 laps)
May 28 ~ Triple 6’s
Warm-up (4-6 laps)
3x 600 @ 5km pace with 30-second recover
Rest 4 minutes between sets
Do 3 sets for a total of 9x 600s
Cool-down (4-6 laps)
May 22 ~ Step it Up
Warm-up (4-6 laps)
400 @ mile pace with 200 recovery
800 @ 5km pace with 400 recovery
400 @ mile pace with 200 recovery
800 @ 5km pace with 400 recovery
3X 200 @ mile pace
3 X 100 @ 400 meter pace
Cool-down (4-6 laps)
May 14 ~ Pyramid
Warm-up (6-8 laps)
Followed by dynamic drills
200 / 300 / 400 / 500 / 400 / 300 / 200
Each with equal distance recovery walk/jog.
Manage the pace; make sure you don’t go out too fast.
Cool-down (4-6 laps)
Finish with 4 strides on the infield
May 8 ~ 6x 300
Warm-up (6-8 laps)
Followed by dynamic drills
6x 300 with 100 walk-jog recovery between each. Notice that we are building on last week’s experience. Again, aim for consistent efforts.
Cool-down (4-6 laps)
Finish with 4 strides on the infield
May 1 ~ 6x 200
Warm-up (6 laps)
6x 200 with 200 walk jog recovery between each. Aim for consistent efforts. In other words, make sure you can run the last one at the same speed you ran the first one.
Cool-down (4 laps)
April 24
Hollow Laps- 8X400 (stride out the straight/recover on the turns)
The focus of this workout is to change the pace and effort every 100 meters. There are two variations of this workout:
Variation 1: Near full sprint on the straight aways and take the curves very slowly
(benefit/result: The abrupt stop-and-start approach will cause a flood of lactic acid and a flood of adaptation during the rest period)
Variation 2: Rolling pace. This means you don’t push the straights as hard and don’t take the turns as easy.
(benefit/result: a more subtle change in pace will do more to teach your body to run through lactic acid and recover on the go.
This is a weekly “no-host unofficial” group track workout ~ training plan provided by Run on Dirt Coaching
General Guidelines:
1.) Warm up begins promptly at 6:30am or 6:00pm promptly
2.) All warm ups include 6 laps on the track followed by dynamic drills
3.) Workouts are done as prescribed
4.) Follow all prescribed rules listed on the track
5.) No pets allowed on the track or infield
6.) All runners finish with a 800-1600 meter cool down before leaving.
**Note: the restrooms will be locked 😮
July 17 ~ Systematically Crushing the Soul (per Coach Peter!)
Warm-up (4-6 laps)
Drills
4x set: 600/400/200 with a 60 second recovery between each rep and 3 minute recovery between each set
1x 800
Cool-down (4-6 laps)
July 10 ~ Beans for Breakfast
Warm-up (4-6 laps)
Drills
This is group fun!! Each runner will announce a surge (stop/start) of at least 30 seconds but not longer than 4 minutes. There will be about 10 surges total.
Cool-down (4-6 laps)
July 3 ~ Endure
Warm-up (4-6 laps)
Drills
5x 1200 with 3 min rest between reps.
Pace: first 800 @ 10km pace last 400 at 5km down to 3km pace.
In other words maintain first two laps and surge final lap.
Cool-down (4-6 laps)
June 26 ~ Pyramid
Warm-up (4-6 laps)
Drills
200/300/400/500/400/300/200/100
Each with equal distance recovery walk
Cool-down (4-6 laps)
June 18 ~ Too Two Hundred
Warm-up (4-6 laps)
Drills
12x 200 with 200 recovery
Keep the pace the same for each 200, first to last
Cool-down (4-6 laps)
June 12 ~ Grease Lightning
Warm-up (6 laps)
Drills
200s/100s
This is how it works: 200 is form focus /100 is border line struggling to maintain good form.
100 meter walk/jog recovery between each effort
Repeat 8x
Cool-down (4-6 laps)
NOTE: this is a rare track workout where your finish of each effort will be changing.
June 5 ~ Miracle Miles
Warm-up (4-6 laps)
3x 1 mile (4 laps) at “lactate threshold” effort
each with recovery until heart rate comes down below 130
Cool-down (4-6 laps)
May 28 ~ Triple 6’s
Warm-up (4-6 laps)
3x 600 @ 5km pace with 30-second recover
Rest 4 minutes between sets
Do 3 sets for a total of 9x 600s
Cool-down (4-6 laps)
May 22 ~ Step it Up
Warm-up (4-6 laps)
400 @ mile pace with 200 recovery
800 @ 5km pace with 400 recovery
400 @ mile pace with 200 recovery
800 @ 5km pace with 400 recovery
3X 200 @ mile pace
3 X 100 @ 400 meter pace
Cool-down (4-6 laps)
May 14 ~ Pyramid
Warm-up (6-8 laps)
Followed by dynamic drills
200 / 300 / 400 / 500 / 400 / 300 / 200
Each with equal distance recovery walk/jog.
Manage the pace; make sure you don’t go out too fast.
Cool-down (4-6 laps)
Finish with 4 strides on the infield
May 8 ~ 6x 300
Warm-up (6-8 laps)
Followed by dynamic drills
6x 300 with 100 walk-jog recovery between each. Notice that we are building on last week’s experience. Again, aim for consistent efforts.
Cool-down (4-6 laps)
Finish with 4 strides on the infield
May 1 ~ 6x 200
Warm-up (6 laps)
6x 200 with 200 walk jog recovery between each. Aim for consistent efforts. In other words, make sure you can run the last one at the same speed you ran the first one.
Cool-down (4 laps)
April 24
Hollow Laps- 8X400 (stride out the straight/recover on the turns)
The focus of this workout is to change the pace and effort every 100 meters. There are two variations of this workout:
Variation 1: Near full sprint on the straight aways and take the curves very slowly
(benefit/result: The abrupt stop-and-start approach will cause a flood of lactic acid and a flood of adaptation during the rest period)
Variation 2: Rolling pace. This means you don’t push the straights as hard and don’t take the turns as easy.
(benefit/result: a more subtle change in pace will do more to teach your body to run through lactic acid and recover on the go.
This is a weekly “no-host unofficial” group track workout ~ training plan provided by Run on Dirt Coaching
General Guidelines:
1.) Warm up begins promptly at 6:30am or 6:00pm promptly
2.) All warm ups include 6 laps on the track followed by dynamic drills
3.) Workouts are done as prescribed
4.) Follow all prescribed rules listed on the track
5.) No pets allowed on the track or infield
6.) All runners finish with a 800-1600 meter cool down before leaving.
**Note: the restrooms will be locked 😮
July 17 ~ Systematically Crushing the Soul (per Coach Peter!)
Warm-up (4-6 laps)
Drills
4x set: 600/400/200 with a 60 second recovery between each rep and 3 minute recovery between each set
1x 800
Cool-down (4-6 laps)
July 10 ~ Beans for Breakfast
Warm-up (4-6 laps)
Drills
This is group fun!! Each runner will announce a surge (stop/start) of at least 30 seconds but not longer than 4 minutes. There will be about 10 surges total.
Cool-down (4-6 laps)
July 3 ~ Endure
Warm-up (4-6 laps)
Drills
5x 1200 with 3 min rest between reps.
Pace: first 800 @ 10km pace last 400 at 5km down to 3km pace.
In other words maintain first two laps and surge final lap.
Cool-down (4-6 laps)
June 26 ~ Pyramid
Warm-up (4-6 laps)
Drills
200/300/400/500/400/300/200/100
Each with equal distance recovery walk
Cool-down (4-6 laps)
June 18 ~ Too Two Hundred
Warm-up (4-6 laps)
Drills
12x 200 with 200 recovery
Keep the pace the same for each 200, first to last
Cool-down (4-6 laps)
June 12 ~ Grease Lightning
Warm-up (6 laps)
Drills
200s/100s
This is how it works: 200 is form focus /100 is border line struggling to maintain good form.
100 meter walk/jog recovery between each effort
Repeat 8x
Cool-down (4-6 laps)
NOTE: this is a rare track workout where your finish of each effort will be changing.
June 5 ~ Miracle Miles
Warm-up (4-6 laps)
3x 1 mile (4 laps) at “lactate threshold” effort
each with recovery until heart rate comes down below 130
Cool-down (4-6 laps)
May 28 ~ Triple 6’s
Warm-up (4-6 laps)
3x 600 @ 5km pace with 30-second recover
Rest 4 minutes between sets
Do 3 sets for a total of 9x 600s
Cool-down (4-6 laps)
May 22 ~ Step it Up
Warm-up (4-6 laps)
400 @ mile pace with 200 recovery
800 @ 5km pace with 400 recovery
400 @ mile pace with 200 recovery
800 @ 5km pace with 400 recovery
3X 200 @ mile pace
3 X 100 @ 400 meter pace
Cool-down (4-6 laps)
May 14 ~ Pyramid
Warm-up (6-8 laps)
Followed by dynamic drills
200 / 300 / 400 / 500 / 400 / 300 / 200
Each with equal distance recovery walk/jog.
Manage the pace; make sure you don’t go out too fast.
Cool-down (4-6 laps)
Finish with 4 strides on the infield
May 8 ~ 6x 300
Warm-up (6-8 laps)
Followed by dynamic drills
6x 300 with 100 walk-jog recovery between each. Notice that we are building on last week’s experience. Again, aim for consistent efforts.
Cool-down (4-6 laps)
Finish with 4 strides on the infield
May 1 ~ 6x 200
Warm-up (6 laps)
6x 200 with 200 walk jog recovery between each. Aim for consistent efforts. In other words, make sure you can run the last one at the same speed you ran the first one.
Cool-down (4 laps)
April 24
Hollow Laps- 8X400 (stride out the straight/recover on the turns)
The focus of this workout is to change the pace and effort every 100 meters. There are two variations of this workout:
Variation 1: Near full sprint on the straight aways and take the curves very slowly
(benefit/result: The abrupt stop-and-start approach will cause a flood of lactic acid and a flood of adaptation during the rest period)
Variation 2: Rolling pace. This means you don’t push the straights as hard and don’t take the turns as easy.
(benefit/result: a more subtle change in pace will do more to teach your body to run through lactic acid and recover on the go.
Castle Peak 100k is Donner Party Mountain Runner’s signature race!
