Outdoor Track - Workout's Posted!
Published Mar 28, 2012
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 18th to October 17th.
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.
2012 Outdoor Track - Spring Workouts:
|
18-Apr |
8-10 x 400 |
(200 rest) |
5k pace or faster |
|
25-Apr |
6 x 800 |
(400 rest) |
5k pace |
|
2-May |
3-sets of: |
5k pace or faster |
|
|
400 |
(200 rest) |
||
|
400 |
(200 rest) |
||
|
800 |
(400 rest) |
||
|
9-May |
800 |
(400 rest) |
5k pace |
|
800 |
(400 rest) |
||
|
1600 |
(800 rest) |
||
|
800 |
(400 rest) |
||
|
800 |
(400 rest) |
||
|
16-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) |
||
|
23-May |
400 |
(200 rest) |
all at 10k pace |
|
800 |
(400 rest) |
||
|
1200 |
(400 rest) |
||
|
1600 |
(800 rest) |
||
|
1200 |
(400 rest) |
||
|
800 |
(400 rest) |
||
|
400 |
(200 rest) |
||
|
31-May |
6 - 8 x 600 |
(200 rest) |
5k pace or faster |
|
6-Jun |
1600 |
(800 rest) |
5k pace |
|
1200 |
(400 rest) |
||
|
800 |
(400 rest) |
||
|
800 |
(400 rest) |
||
|
400 |
(200 rest) |
||
|
200 |
|||
|
13-Jun |
5 x 1000 |
(400 rest) |
5k pace or faster |
|
20-Jun |
3-sets of: |
5k pace or faster |
|
|
400 |
(200 rest) |
||
|
400 |
(200 rest) |
||
|
800 |
(400 rest) |
||
|
27-Jun |
6-8 reps of: |
||
|
36 seconds hard |
|||
|
1:36 easy |
|||
|
on the whistle. |
More from Outdoor Track
Coached outdoor track workouts run by our phenomenal GCS Coaching Staff every Wednesday night from April 18 to October 17 and free to all club members.
Four age/gender graded GCS races in one night: 400 meter run, 800 meter run, 1-mile run, and 5k. Check out the pictures and find out who was crowned "Ultimate Runner 2011"
Four age/gender graded GCS races in one night: 400 meter run, 800 meter run, 1-mile run, and a 5k. Find out what it was all about and who won!
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