Gate City Striders

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 led by Dave Camire and his able assistants: Keith O'Brien, Justin Soucy, Brian Withers, Richie Blake, Brian Crane & Dave Dunham. These workouts are free of charge to all GCS Club Members regardless of pace or ability.

When: Wednesday Nights from April 21 to October 13

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.

2010 Workout Schedule (Aug 4 through Oct 20)

5K - 10K GROUP :

Aug 4 WEEK 1:                    
6 x 800 (400 rest) 5k pace or faster

Aug 11  WEEK 2:                  
3 sets of the following: 400 rest between sets
4 x 400 (200 rest) 5k pace

Aug 18 WEEK 3:                   
3 sets of the following: 800 rest between sets
600 (200 rest) all at 5k pace or faster
400 (200 rest)           
200 (200 rest)           
200 (200 rest)

Aug 25 WEEK 4:                   
5 x 1000 (400 rest) at 5k pace or faster

Sep 1 WEEK 5:                     
3 sets of the following:
400 (200 rest) all at 5k pace or faster
400 (200 rest)
800 (400 rest)                    

Sep 8 WEEK 6:                     
4 sets of the following with 600 rest between sets
200 (200 rest) all at 5k pace of faster
200 (200 rest)
200 (200 rest)
200 (200 rest)
200 (200 rest)

Sep 15 WEEK 7:                   
1600 (800rest) all at 5k pace or faster
1200 (600 rest)
800   (400 rest)
400   (200 rest)
200   (200 rest)
200

Sep 22 WEEK 8:                   
6 x 600 (200 rest) at 5k pace or faster

Sep 29 WEEK 9:                   
400 (200 rest) all at 5k pace
800 (400 rest)
1600 (800 rest)
800 (400 rest)
400 (200 rest)
200 (200 rest)
200     

OCT 6 WEEK 10:                  
5 x 1000 (400 rest) at 5k pace or faster

OCT 13 WEEK 11:    
3 x 1600 (400 rest) at 10K pace

OCT 20 WEEK 12:                
Candlelight Relay

MARATHON GROUP:

AUG 4 – 11 Weeks to go (70% mileage):
6 x 800m @ Marathon time with 400m rest
Note: 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

AUG 11 – 10 Weeks to go (80% mileage):
4 mile tempo @ marathon pace
Note: This should be fairly comfortable.

AUG 18 – 9 Weeks to go (70% mileage):
4 x 1 mile @ 10k race pace with 800m rest

AUG 25 – 8 Weeks to go (80% mileage):
400/800/1200/1600/1200/800/400 @ 5k pace-400/800 & 10k pace-1200 & 1600 with 400/800 rest

SEP 1 – 7 Weeks to go (90% mileage):
8 x 800m @ Marathon time with 400m rest

SEP 8 – 6 Weeks to go (100% mileage):
5 mile tempo @ marathon pace
Note: Strength and pacing workout.

SEP 15 – 5 Weeks to go (75% mileage):
5 x 1 km @ 5k race pace with 600m rest

SEP 22 – 4 Weeks to go (100% mileage):
4 x 1 mile @ 1/2 marathon pace with 200m rest
Note: Short rest, very important to run the correct pace!

SEP 29 – 3 Weeks to go (60% mileage):
8 x 800m @ Marathon time with 400m rest

OCT 6 – 2 Weeks to go (50% mileage):
5 x 1 mile @ 1/2 marathon pace with 400m rest
Note: Short rest, very important to run the correct pace!

OCT 13 – 1 Week to go (40% mileage):
400/mile/400 @ 10k/all out/10k pace with 400/800 rest
Note: Just to get your legs moving during an easy week.
 

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 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 in order to maximize the benefits of the workout. Pace for various distances should be estimated based on your current fitness level.