Interval Training
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 meets at 5:30pm. The men’s group meets at 6:00pm. Tracey Martinson coaches both groups. 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.
| Week (2019) | Women's Workout | Women's Distance | Men's Workout | Men's Distance |
|---|---|---|---|---|
| Week 1 (May 7) | 4x400m | 1600m | 6-8x400m | 1.5-2 mi |
| Week 2 (May 14) | 3x400m 2x800m | 2800m | 6x800m | 3 mi |
| Week 3 (May 21) | 3x400m 2x800m 3x400m | 4000m | 1x1200m 1x600m 1x1000m 1x600m 1x800m 1x600m | 3 mi |
| Week 4 (May 28) | 4x400m 3x800m | 4000m | 1x800m 4x600m 4x400m | 3 mi |
| Week 5 (June 4) | 2x400m 4x800m | 4000m | 1x1600 2x800 3-4x400m | 2.75-3 mi |
| Week 6 (Jun 11) | 6x400m 2x800m | 2400m | 1x400m 1x600m 1x800m 1x1200m 1x800m 1x600m 1x400m | 3 mi |
| Week 7 (Jun 18) | 4x400m 4x800m | 4800m | 2 sets of: 1x1200m 1x800m 1x400m | 3 mi |
| Week 8 (Jun 25) | 6-8x800m | 4800 - 6400m | 4 sets of: 1x800m 1x400m | 3 mi |
| Week 9 (Jul 2) | 6x400m 3x800m | 4800m | 4x400m 3x600m 4x400m | 3.125 mi |
| Week 10 (Jul 9) | 2x400m 2x800m 1x1200m | 3600m | 1x600m 1x1000m 1x1600m 1x1000m 1x600m | 3 mi |
| Week 11 (Jul 16) | 3x400m 3x800m 1x1200m | 4800m | 5x1000m | 3.125 mi |
| Week 12 (Jul 23) | 4x400m 4x800m | 4800m | 4x400m 2x800m 4x400m | 3 mi |
| Week 13 (Jul 30) | 2x400m 2x800m 2x1200m 1x1600m | 6400m | 1x600m 1x800m 1x1200m 1x1200m 1x800m 1x600m | 3.25 mi |
| Week 14 (Aug 6) | 2x800m 2-3x1600m | 4800 - 6400m | 2 sets of: 1x400m 1x800m 1x1200m | 3 mi |
| Week 15 (Aug 13) | 6x400m 3-4x800m | 4800 - 5600m | 1x1000m 1x400m 1x800m 1x400m 1x800m 1x400m 1x1000m | 3 mi |
| Week 16 (Aug 20) | 3-4x800m 2x1600m | 5600 - 6400m | 5x1000m | 3.125 mi |
| Week 17 (Aug 27) | 6-8x800 | 4800 - 6400m | 1x800m 2x1200m 1x800m | 3 mi |