Outdoor Track
Outdoor Track Workouts (Wednesdays - April to October)
What: This is 6 months worth of coached outdoor track workouts run by our phenomenal GCS Coaching Staff lead by Dave Camire and his able assistants: Jim Stronach, Keith O'Brien, Justin Soucy, Brian Withers, Richie Blake & Dave Dunham. These workouts are free of charge to all GCS Club Members regardless of pace or ability.
When: Wednesday Nights from April 22 to October 21
Time: Warm Up 5:50-6:00, Discussion 6:00-6:05, Workout 6:05-6:50, Cool Down 6:50-7:00
Where: Nashua High School South - Panther Drive, Nashua NH (Off Route 111, Exit 5)
Plus: For those that don't want to run on the track but still want to be involved in a good group workout right next to the track is the the entrance to Mine Falls Park where you can run on miles of foot-friendly trails.
2009 Track Workout Schedules (Aug - Oct)
10/5k Training Schedule:
(For marathon training schedule please see bottom of page)
AUG 5 - WEEK 1: 6 x 800 (400 rest) 5k pace or faster
AUG 12 - WEEK 2: 10 x 400 (200 rest) 5k pace
AUG 19 - WEEK 3: 5 x 1600 (400 rest) 10k pace
AUG 26 - WEEK 4: 3200 (800 rest) 10K Pace
1600 (400 rest) 10K Pace
1200 (400 rest) 10K Pace
800 (200 rest) 10k pace
400 (200 rest) 10k pace
400 (200 rest) 10k pace
SEP 2 - WEEK 5: 3 sets of the following:
400 (200 rest) all at 5k pace or faster
400 (200 rest)
800 (400 rest)
EP 9 - WEEK 6: 5 x 1600 (400 rest) 10k pace
SEP 16 - WEEK 7: 1600 (600rest) all at 5k pace
1200 (600 rest)
800 (400 rest)
800 (400 rest)
400 (200 rest)
200
SEP 23 - WEEK 8: 8 x 600 (200 rest) at 5k pace or faster
SEP 30 - WEEK 9: 800 (400 rest) all at 5k pace
800 (400 rest)
1600 (600 rest)
800 (400 rest)
800
OCT 7 - WEEK 10: 5 x 1000 (400 rest) at 5k pace or faster
OCT 14 - WEEK 11: 3200 (800 rest) 10K Pace
1600 (400 rest) 10K Pace
1200 (400 rest) 10K Pace
800 (200 rest) 10k pace
400 (200 rest) 10k pace
400 (200 rest) 10k pace
OCT 21 - WEEK 12: 3 sets of the following:
400 (200 rest) all at 5k pace or faster
400 (200 rest)
800 (400 rest)
Marathon Training Schedule:
| This 11 week program is set up ending just before the Bay State marathon which is the | ||||
| New England championship. Slight adjustments should be made for other marathons. | ||||
| The recommended mileage list is the percent of your maximum mileage | ||||
| (so if you will max out at 50 miles, your first week = 30 miles or 60% of 50). | ||||
| It is very important that workouts are done at the correct pace and with the correct rest. | ||||
| This is impoirtant in order to maximize the benefits of the workout. | ||||
| Pace for various distances should be estimated based on your current fitness level. | ||||
| Recommended | ||||
| Date | Workout | Pace | Rest | Mileage |
| 08/05/2009 | 6 x 800m | Marathon time | 400m | 70% |
| 08/12/2009 | 4 mile tempo | marathon pace | - | 80% |
| 08/19/2009 | 4 x 1 mile | 10k race pace | 800m | 70% |
| 08/26/2009 | 4/8/12/16/12/8/4 | 5k pace-4/8 & 10k-12 & 16 | 400/800 | 80% |
| 09/02/2009 | 8 x 800m | Marathon time | 400m | 90% |
| 09/09/2009 | 5 mile tempo | marathon pace | - | 100% |
| 09/16/2009 | 5 x 1 km | 5k race pace | 600m | 75% |
| 09/23/2009 | 5 x 1 mile | 1/2 marathon pace | 400m | 100% |
| 09/30/2009 | 8 x 800m | Marathon time | 400m | 60% |
| 10/07/2009 | 5 x 1 mile | 1/2 marathon pace | 400m | 50% |
| 10/14/2009 | 400/mile/400 | 10k/all out/10k | 400/800 | 40% |
| Notes | ||||
| 1. Marathon time means your 800 in Min./Sec. should be your goal marathon time in Hr./Min. | ||||
| Example: 3:05 for 800's if your goal is a 3:05 marathon | ||||
| 2. Tempo runs should done at a fairly comfortable pace | ||||
| 3. Mile repeats have short rest. Very important to run the correct pace. | ||||
| 4. Last workout (10/14/09) is designed to get your gets moveing during an easy week. | ||||
The GCS youth track program is offered to kids ages 7 through 18 who are interested in competing in track & field events. This coached program, led by experienced coaches and GCS members, is scheduled to begin Tuesday April 6, 2010. Find out how you can sign up!
Here's the GCS-Triad Racing Team report from the DH Jones 10 miler which served as the kick-off to the 2010 New England Grand Prix Race Series.
An up-to-the-minute list of GCS-Triad Runners who have signed up to run (and had their entry fees paid by the club) for the second New England Grand Prix Race of the Year.
Hot off the desktop of our editor Richie Blake comes the Feb / Mar issue of our club newsletter "Striding Along". Enjoy!