Outdoor Track

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Get back on 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: These workouts are free of charge to all GCS Club Members regardless of pace or ability. When: Wednesday Nights from April 19 to October 25 with the exception of taking a break for the entire month of July. 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.

 

2017 Outdoor Track Session 1      
6:00 Announcements        
19-Apr 8-10 x 400 (200 rest) 5k pace or faster  
         
26-Apr 6 x 800 (400 rest) 5k pace  
         
3-May 3-sets of:   5k pace or faster  
  400 (200 rest)    
  400 (200 rest)    
  800 (400 rest)    
         
10-May 3-4 x 1600 (200 rest) 10k pace  
         
17-May Russian Ladder x 3-4   Great for Finishing Kick
  400 (200 rest) faster than 5k pace  
  300 (150 rest)    
  200 (100 rest)    
  100 (400 rest)    
         
24-May 3-Minutes (1:30 rest) 5k pace  
  3-Minutes (1:30 rest)    
  5-Minutes (2:30 rest)    
  3-Minutes (1:30 rest)    
  3-Minutes (1:30 rest)    
         
31-May 6 - 8 x 600 (400 rest) Mile pace  
         
7-Jun 1600 (800 rest) 5k pace  
  1200 (400 rest)    
  800 (400 rest)    
  800 (400 rest)    
  400 (200 rest)    
  200      
         
14-Jun 4-5 repeats of: 4x200 (200 rest) Mile pace or faster  
         
21-Jun Mystery Time Run Mystery Rest aka Karen's Delight  
         
28-Jun 6-8 reps of:      
  36 seconds hard      
  1:36 easy      
  on the whistle.      
         
July 5, 12, 19, 26 Alternate workouts TBD for those who do not think they need
  any time off from speedwork.  Will work these around the 
  Ultimate Challenge.