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 WorkoutWomen's DistanceMen's WorkoutMen's Distance
Week 1
(May 7)
4x400m1600m6-8x400m1.5-2 mi
Week 2
(May 14)
3x400m
2x800m
2800m6x800m3 mi
Week 3
(May 21)
3x400m
2x800m
3x400m
4000m1x1200m
1x600m
1x1000m
1x600m
1x800m
1x600m
3 mi
Week 4
(May 28)
4x400m
3x800m
4000m1x800m
4x600m
4x400m
3 mi
Week 5
(June 4)
2x400m
4x800m
4000m1x1600
2x800
3-4x400m
2.75-3 mi
Week 6
(Jun 11)
6x400m
2x800m
2400m1x400m
1x600m
1x800m
1x1200m
1x800m
1x600m
1x400m
3 mi
Week 7
(Jun 18)
4x400m
4x800m
4800m2 sets of:
1x1200m
1x800m
1x400m
3 mi
Week 8
(Jun 25)
6-8x800m4800 - 6400m4 sets of:
1x800m
1x400m
3 mi
Week 9
(Jul 2)
6x400m
3x800m
4800m4x400m
3x600m
4x400m
3.125 mi
Week 10
(Jul 9)
2x400m
2x800m
1x1200m
3600m1x600m
1x1000m
1x1600m
1x1000m
1x600m
3 mi
Week 11
(Jul 16)
3x400m
3x800m
1x1200m
4800m5x1000m3.125 mi
Week 12
(Jul 23)
4x400m
4x800m
4800m4x400m
2x800m
4x400m
3 mi
Week 13
(Jul 30)
2x400m
2x800m
2x1200m
1x1600m
6400m1x600m
1x800m
1x1200m
1x1200m
1x800m
1x600m
3.25 mi
Week 14
(Aug 6)
2x800m
2-3x1600m
4800 - 6400m2 sets of:
1x400m
1x800m
1x1200m
3 mi
Week 15
(Aug 13)
6x400m
3-4x800m
4800 - 5600m1x1000m
1x400m
1x800m
1x400m
1x800m
1x400m
1x1000m
3 mi
Week 16
(Aug 20)
3-4x800m
2x1600m
5600 - 6400m5x1000m3.125 mi
Week 17
(Aug 27)
6-8x8004800 - 6400m1x800m
2x1200m
1x800m
3 mi