Running Club North::RCN Runs & Activities:Interval Training

Interval Training

May 2011

Week	Workout	Interval Distance	Total Distance
Week 1 (May 3)	4x400m	1600m	3200m
Week 2 (May 10)	3x400m 2x800m	2800m	5600m
Week 3 (May 17)	3x400m 2x800m 3x400m	4000m	8000m
Week 4 (May 24)	4x400m 3x800m	4000m	8000m
Week 5 )May 31)	2x400m 4x800m	4000m	6400m

June 2011

Week	Workout	Interval Distance	Total Distance
Week 6 (Jun 7)	6x400m 2x800m	2400m	4800m
Week 7 (Jun 14)	4x400m 4x800m	4800m	9600m
Week 8 (Jun 21)	6-8x800m	4800-6400m	8400-9600m
Week 9 (Jun 28)	6x400m 3x800m	4800m	8400m

July 2011

Week	Workout	Interval Distance	Total Distance
Week 10 (Jul 5)	2x400m 2x800m 1x1200m	3600m	7200m
Week 11 (Jul 12)	3x400m 3x800m 1x1200m	4800m	8000m
Week 12 (Jul 19)	4x400m 4x800m	4800m	9600m
Week 13 (Jul 26)	2x400m 2x800m 2x1200m 1x1600m	6400m	10000m

August 2011

Week	Workout	Interval Distance	Total Distance
Week 14 (Aug 2)	2x800m 2-3x1600m	4800-6400m	12000m
Week 15 (Aug 9)	6x400m 3-4x800m	4800-5600m	11200m
Week 16 (Aug 16)	3-4x800m 2x1600m	5600-6400m	12800m
Week 17 (Aug 23)	6-10 Hills at Patty Center	4800-8000m	8000-11000m

Track Workouts

Running Club North provides interval training workouts on the West Valley track on Tuesday evenings from May through August. The women's group is coached by Bruce Miller and meets at 6:00pm. The men's group is coached by Tracey Martinson and meets at 6:30pm. Please come 15 to 20 minutes prior to that to warm up a little so that we can start on intervals quickly.

The weekly track workouts are posted on this page. If you miss a scheduled workout, you can fit it in yourself when you have the time. If you can't make the Tuesday workouts at all, you can follow this schedule on your own.