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 Workout | Women's Distance | Men's Workout | Men's Distance |
|---|---|---|---|---|
| Week 1 (May 4) | 4x400m | 1600m | 6-8x400m | 1.5-2 mi |
| Week 2 (May 11) | 3x400m 2x800m | 2800m | 6x800m | 3 mi |
| Week 3 (May 18) | 3x400m 2x800m 3x400m | 4000m | 1x1200m 1x600m 1x1000m 1x600m 1x800m 1x600m | 3 mi |
| Week 4 (May 25) | 4x400m 3x800m | 4000m | 1x800m 4x600m 4x400m | 3 mi |
| Week 5 (June 1) | 2x400m 4x800m | 4000m | 1x1600 2x800 3-4x400m | 2.75-3 mi |
| Week 6 (Jun 8) | 6x400m 2x800m | 2400m | 1x400m 1x600m 1x800m 1x1200m 1x800m 1x600m 1x400m | 3 mi |
| Week 7 (Jun 15) | 4x400m 4x800m | 4800m | 2 sets of: 1x1200m 1x800m 1x400m | 3 mi |
| Week 8 (Jun 22) | 6-8x800m | 4800 - 6400m | 4 sets of: 1x800m 1x400m | 3 mi |
| Week 9 (Jun 29) | 6x400m 3x800m | 4800m | 4x400m 3x600m 4x400m | 3.125 mi |
| Week 10 (Jul 6) | 2x400m 2x800m 1x1200m | 3600m | 1x600m 1x1000m 1x1600m 1x1000m 1x600m | 3 mi |
| Week 11 (Jul 13) | 3x400m 3x800m 1x1200m | 4800m | 5x1000m | 3.125 mi |
| Week 12 (Jul 20) | 4x400m 4x800m | 4800m | 4x400m 2x800m 4x400m | 3 mi |
| Week 13 (Jul 27) | 2x400m 2x800m 2x1200m 1x1600m | 6400m | 1x600m 1x800m 1x1200m 1x1200m 1x800m 1x600m | 3.25 mi |
| Week 14 (Aug 3) | 2x800m 2-3x1600m | 4800 - 6400m | 2 sets of: 1x400m 1x800m 1x1200m | 3 mi |
| Week 15 (Aug 10) | 6x400m 3-4x800m | 4800 - 5600m | 1x1000m 1x400m 1x800m 1x400m 1x800m 1x400m 1x1000m | 3 mi |
| Week 16 (Aug 17) | 3-4x800m 2x1600m | 5600 - 6400m | 5x1000m | 3.125 mi |
| Week 17 (Aug 24) | 6-8x800 | 4800 - 6400m | 1x800m 2x1200m 1x800m | 3 mi |