Interval Training

Track Workouts

Running Club North provides interval training workouts on the West Valley track on Tuesday evenings from May through August.

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.

NOTE: The 2021 workouts resume on Tuesday, July 13. We’ll have a single, combined group at 5:30pm. See the announcement for all the details.

Week
(2021)
Women's WorkoutWomen's DistanceMen's WorkoutMen's Distance
Week 1
(May 4)
4x400m1600m6-8x400m1.5-2 mi
Week 2
(May 11)
3x400m
2x800m
2800m6x800m3 mi
Week 3
(May 18)
3x400m
2x800m
3x400m
4000m1x1200m
1x600m
1x1000m
1x600m
1x800m
1x600m
3 mi
Week 4
(May 25)
4x400m
3x800m
4000m1x800m
4x600m
4x400m
3 mi
Week 5
(June 1)
2x400m
4x800m
4000m1x1600
2x800
3-4x400m
2.75-3 mi
Week 6
(Jun 8)
6x400m
2x800m
2400m1x400m
1x600m
1x800m
1x1200m
1x800m
1x600m
1x400m
3 mi
Week 7
(Jun 15)
4x400m
4x800m
4800m2 sets of:
1x1200m
1x800m
1x400m
3 mi
Week 8
(Jun 22)
6-8x800m4800 - 6400m4 sets of:
1x800m
1x400m
3 mi
Week 9
(Jun 29)
6x400m
3x800m
4800m4x400m
3x600m
4x400m
3.125 mi
Week 10
(Jul 6)
2x400m
2x800m
1x1200m
3600m1x600m
1x1000m
1x1600m
1x1000m
1x600m
3 mi
Week 11
(Jul 13)
3x400m
3x800m
1x1200m
4800m5x1000m3.125 mi
Week 12
(Jul 20)
4x400m
4x800m
4800m4x400m
2x800m
4x400m
3 mi
Week 13
(Jul 27)
2x400m
2x800m
2x1200m
1x1600m
6400m1x600m
1x800m
1x1200m
1x1200m
1x800m
1x600m
3.25 mi
Week 14
(Aug 3)
2x800m
2-3x1600m
4800 - 6400m2 sets of:
1x400m
1x800m
1x1200m
3 mi
Week 15
(Aug 10)
6x400m
3-4x800m
4800 - 5600m1x1000m
1x400m
1x800m
1x400m
1x800m
1x400m
1x1000m
3 mi
Week 16
(Aug 17)
3-4x800m
2x1600m
5600 - 6400m5x1000m3.125 mi
Week 17
(Aug 24)
6-8x8004800 - 6400m1x800m
2x1200m
1x800m
3 mi