Interval Training
| Week (2017) | Women's Workout | Women's Distance | Men's Workout | Men's Distance |
|---|---|---|---|---|
| Week 1 (May 2) | 4x400m | 1600m | 6-8x400m | 1.5-2 mi |
| Week 2 (May 9) | 3x400m 2x800m | 2800m | 6x800m | 3 mi |
| Week 3 (May 16) | 3x400m 2x800m 3x400m | 4000m | 1x1200m 1x600m 1x1000m 1x600m 1x800m 1x600m | 3 mi |
| Week 4 (May 23) | 4x400m 3x800m | 4000m | 1x800m 4x600m 4x400m | 3 mi |
| Week 5 (May 30) | 2x400m 4x800m | 4000m | 1x1600 2x800 3-4x400m | 2.75-3 mi |
| Week 6 (Jun 6) | 6x400m 2x800m | 2400m | 1x400m 1x600m 1x800m 1x1200m 1x800m 1x600m 1x400m | 3 mi |
| Week 7 (Jun 13) | 4x400m 4x800m | 4800m | 2 sets of: 1x1200m 1x800m 1x400m | 3 mi |
| Week 8 (Jun 20) | 6-8x800m | 4800 - 6400m | 4 sets of: 1x800m 1x400m | 3 mi |
| Week 9 (Jun 27) | 6x400m 3x800m | 4800m | 4x400m 3x600m 4x400m | 3.125 mi |
| Week 10 (Jul 4) | 2x400m 2x800m 1x1200m | 3600m | 1x600m 1x1000m 1x1600m 1x1000m 1x600m | 3 mi |
| Week 11 (Jul 11) | 3x400m 3x800m 1x1200m | 4800m | 5x1000m | 3.125 mi |
| Week 12 (Jul 18) | 4x400m 4x800m | 4800m | 4x400m 2x800m 4x400m | 3 mi |
| Week 13 (Jul 25) | 2x400m 2x800m 2x1200m 1x1600m | 6400m | 1x600m 1x800m 1x1200m 1x1200m 1x800m 1x600m | 3.25 mi |
| Week 14 (Aug 1) | 2x800m 2-3x1600m | 4800 - 6400m | 2 sets of: 1x400m 1x800m 1x1200m | 3 mi |
| Week 15 (Aug 8) | 6x400m 3-4x800m | 4800 - 5600m | 1x1000m 1x400m 1x800m 1x400m 1x800m 1x400m 1x1000m | 3 mi |
| Week 16 (Aug 15) | 3-4x800m 2x1600m | 5600 - 6400m | 5x1000m | 3.125 mi |
| Week 17 (Aug 22) | 6-8x800 | 4800 - 6400m | 1x800m 2x1200m 1x800m | 3 mi |
| Week 18 (Aug 29) | 6-10 Hills at Patty Center | 4800 - 8000m | 1x800m 2x1200m 1x800m | 3 mi |
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 5:30pm. The men’s group is coached by Tracey Martinson and meets at 6:00pm. 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.