Track

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WRC Track Workouts

Information

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When and Where?

This Spring/Summer (2009) the club is experimenting with different track locations and times.

Email for more information if you are interested.

wrc03dc@yahoo.com

Who?

The WRC welcomes members and their friends to work out with the club at the track. The group has both men and women running workouts and the number of members showing up falls anywhere between 10 and 25.

How?

It's very important to be adequately rested before track work. Being rested has a two-fold purpose - it allows you to derive maximum benefit from a speedy workout and also greatly lowers the risk of getting an injury. It's also very important to warm up and stretch well before jumping into your first interval and running fast.

Running on a track allows one to run vigorously for a scheduled distance within a pre-set time, recover over a specified distance or time, and then do the next interval. One must remember to listen to their body. If you're feeling overly fatigued or something doesn't feel quite right (body, legs, whatever), it may be best to step out of the workout or tailor it back rather than risk serious injury. The idea is to run fast, make it hurt, but have fun doing it at the same time. Now, is that possible? We say it is.

Things to consider bringing with you for your own personal comfort: racing flats or lighter running shoes (if you wish to run in them), water or drink of choice (if it's hot, bring lots), a towel, and various clothes to change into given weather concerns.

What?

Objective: For the time being, these workouts are intended to increase speed, strength, and stamina for shorter racing and to get into prime condition for marathons. Longer interval sessions (above 200 meters) work to build V02 max (your body's ability to deliver and use oxygen). In other words, to get fit and in shape. Another objective is to build and maintain comaraderie among members of the WRC and your fellow runners.

All of the workouts should be done with a warmup and a cool down. The example workouts show the number of times the suggested interval is to be run and also the rest period. For instance, 6 x 800m; w/400 rest means that six fast intervals of 800 meters are run and between each one is a 400 meter easy jog. It is important to try to recover between each interval. Because of differing abilities, groups of runners may break up into smaller segments and some may even lag behind at various times. BUT, that doesn't matter at all. In fact, it's still all very cool for we're all out there together and training together to get faster. We help each other as much as we can offering cheer and goodwill. Hey, the rest periods are especially enjoyable.

Specific scheduled workouts for each week are delivered to members via the weekly email update.

Some Workout Ideas
Beginning/Moderate Stages of Track Work	Advanced Stages of Track Work
6 x 400 meters, w/400 rest	4 or 5 x 1600 (mile), w/400 rest
Stepladder: 400-800-400, 3 sets	16 x 400, w/200 rest
6 x 800, w/400 rest	10 x 800, w/400 rest
5 x 1200, 5 mins rest	20 x 400, w/200 rest
Ladders: 800-1200-1600-1200-800, w/400m rest	400, 800, 1200, 1600, 1200, 800, 400; w/400 rest
Fartlek Workouts	5 x 400, 800; w/400 rest
40 seconds hard, 20 secs easy, 15 times (good 5k prep)
3 mins hard, 2 mins easy, 5 times

Why?

Because it's a known fact that speed work makes you fitter and faster!

Try it, you'll like it...come on out and run!
getting smoother, faster...and quite colorful as well!

Remember, we also have a Sunday Morning Distance Run out of Georgetown!

For general information proffering or questions about the club write to: wrc03dc@yahoo.com