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 20 to October 26 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.

2016 Outdoor Track Session 1    
20-Apr 8-10 x 400 (200 rest) 5k pace or faster
       
27-Apr 6 x 800 (400 rest) 5k pace
       
4-May 3-sets of:   5k pace or faster
  400 (200 rest)  
  400 (200 rest)  
  800 (400 rest)  
       
11-May 3-4 x 1600 (200 rest) 10k pace
       
18-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)  
       
25-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)  
       
1-Jun 6 - 8 x 600 (400 rest) Mile pace
       
8-Jun 1600 (800 rest) 5k pace
  1200 (400 rest)  
  800 (400 rest)  
  800 (400 rest)  
  400 (200 rest)  
  200    
       
15-Jun 4-5 repeats of: 4x200 (200 rest) Mile pace or faster
       
22-Jun Mystery Time Run Mystery Rest aka Karen's Delight
       
29-Jun 6-8 reps of:    
  36 seconds hard    
  1:36 easy    
  on the whistle.