Category Archives: Track Workouts

Track Workout for Walkers or Runners

Coach Stephanie and Vera C heading out for 6 miles

Pacing Workout for 5K or Half Marathon Use your gymboss!

Everyone warm up on the track for 5 – 10 minutes easy jogging or active walking (use your arms) followed by some dynamic stretching (jumping jacks, bicycles, high knees, butt kicks)


Race time 9 minutes per mile, set gymboss at 2’15” on a single cycle

1 X 2 mile with an average of 2’15″/lap

By listening to your gymboss you will know if you are ahead or behind your chosen pace. Adjust accordingly.

If you choose to walk a portion of the workout you must run faster than 9 minutes/mile to average out your pace for the slower walking segment. I recommend trying to do this workout with a steady run, not a staggered run/walk.

10 minutes per mile, chosen race pace? Set your gymboss for 2’30″/lap

11 minutes…each lap will be at 2’45”

12 minutes/mile = 3’00” per lap

13 minutes per mile = 3’15” per lap


If time allows, take a 3 -5 minute break then repeat the 2 miles. Your pace should be pretty much, all out but based on the pace of your race. Clearly a half marathon pace will be overall slower than for the same person running a 5K race.

Walk a cool down lap or two and stretch


Not sure of your pace? Talk to Coach Stephanie. She has an answer for you.


Please make any comments on our public Facebook page or on the Winners’ Circle. Thank you!

Tempo Workout for the Track

Tempo Workout for Half Marathon Pacing

J & J practice on the See Jane Run Training Course 2011

Everyone warm up on the track for 5 – 10 minutes easy jogging followed by some dynamic stretching (jumping jacks, bicycles, high knees, butt kicks = 2 – 4 laps + stretching)


2:30 – 2:45 best finish time for half marathoners

1 X 1 mile at steady pace, each lap at 3 min/lap, recover with 400m jog or walk (don’t stop completely), repeat one more time

6 laps at steady pace, each lap at 3 min/lap, walk a cool down lap or two

2:15 – 2:30 best finish time for half marathoners

1 X 1 mile at steady pace, each lap at 2:40 min/lap, recover with 400m jog or walk (don’t stop completely), repeat one more time

6 laps at steady pace, each lap at 2:40 min/lap, recover with 400m jog or walk (don’t stop completely), walk a cool down lap or two
Stretch


Stretch


Not sure of your pace? Talk to Coach Stephanie. She has an answer for you.


Please make any comments on our public Facebook page or on the Winners’ Circle. Thank you!



Track!

Track for the Week of April 9 – 15, 2012

Work out with The WOW Team. It’s fun!

Everyone warm up on the track for 5 – 10 minutes (2 – 4 laps)


Intermediate Workout (6 months or more base work)

1 X 1 mile at hard pace (5 – 10K, Recover with 400m jog or walk (don’t stop completely)

1 X 2 miles at hard pace (5 – 10K) pace yourself to finish all 8 laps and try to be consistent, Recover with 800m jog or walk (don’t stop completely)

1 X 800m at 5K pace, Recover with 400m jog or walk (don’t stop completely)

1 X 800m at 5K pace, Cool down with one or 2 laps walk or jog

Stretch


Novice or Maintenance

2 X 1 mile with 1 lap hard, 1 lap easy, 1 lap hard, 1 lap easy – walk or jog but be consistent for the entire lap, Rest 2 minutes between sets.

1 X 800m with 1 lap hard, 1 lap easy. Proceed to cool down.

Cool down walk or jog 1 full mile, 4 laps. Go for the endurance!

Stretch


Not sure of your pace? Talk to Coach Stephanie. She has an answer for you.


Please make any comments on our public Facebook page or on the Winners’ Circle. Thank you!

Track!

Stretch! Don't forget!

Track for the weeks of March 19 through April 1, 2012

March 19 – 25

Warm up on the track for 5 – 10 minutes (3 – 4 laps)

Timed 2 mile for our See Jane Run Trainees and 5K/Relay Participants
or
3 miles at Half Marathon Pace, steady, race pace for 3 continuous miles. You can do it!

Cool-down of 2 – 3 laps

Stretch


March 26 – April 3

Warm up on the track for 5 – 10 minutes (3 – 4 laps)

8 X 400m with 2 minutes rest in-between each lap. Pace should be based on your former race time or timed 2 miles

Cool-down of 2 – 3 laps

Stretch


Not sure of your pace? Talk to Coach Stephanie. She has an answer for you.


Please make any comments on our public Facebook page or on the Winners’ Circle. Thank you!



Track!

Go Eileen! Got to warm you up!

Track for the week of March 12 – 18, 2012

Warm up on the track for 5 – 10 minutes (3 – 4 laps)

6 X 800 meters (2 laps) hard with 400 meters at a recovery pace (easy jog or walk). The recovery phase is to keep you moving but allow time to recover partially, not fully.

Cool-down of 2 – 3 laps

Stretch

Please make any comments on our public Facebook page or on the Winners’ Circle. Thank you!



Track!

Go Julie and Robbi!

Track workout for the week of March 5 – 11, 2012

Warm-up 5 – 10 minutes at a comfortable walk or run or mixed walk/run followed by dynamic stretches

Run or Run Walk or Walk a steady pace (per lap) based on your 10K pace and training regimen. In other words, if you are training to power walk, get into a steady rhythm that can be the same with each lap. If you are run/walking run the straights and walk one or both curves. Keep it the same for 12 laps! All laps need to be steady. This is the goal. Every time you cross that 400 meter lap mark, your time should be equal to the lap before and controlled enough to sustain for the next laps.

Cool down 1 -2 laps walking or jogging

Stretch

Don’t know your tempo pace? Check with Coach Stephanie

If you are a novice to the track, don’t worry about the pace. Try to finish 1/2 of each 400m (1 lap) going hard. Then rest until the experienced runners finish 2 laps. Repeat five times. This applies to runners or walkers.

Don’t forget to breathe, use strong legs with soft foot landing, and pump those arms!

Please post your comments on our facebook page. Thanks!



Track!

Stretch!

Track workout for the week of Feb. 20 – 28, 2012

Do 1 mile warm-up followed by dynamic stretches

10 X 400 with 400m RI (Active Recovery)

Cool down 1 -2 laps walking or jogging

Stretch

Don’t know your tempo pace? Check with Coach Stephanie

If you are a novice to the track, don’t worry about the pace. Try to finish 1/2 of each 400m (1 lap) going hard. Then rest until the experienced runners finish 2 laps. Repeat five times. This applies to runners or walkers.

Don’t forget to breathe, use strong legs with soft foot landing, and pump those arms!

Please post your comments on our facebook page. Thanks!

Track!

Track workout for the week of Jan 30 – Feb 4, 2012

Do 1 mile warm-up followed by dynamic stretches

1 mile at tempo pace with 2 min break

2 miles at tempo pace with 2 min break

800 meters at tempo pace with 2 min break

800 meters at tempo pace

Cool down 1 -2 laps walking or jogging

Stretch

Don’t know your tempo pace? Check with Coach Stephanie

If you are a novice to the track, don’t worry about the pace. Try to finish 1/2 of each segment of the workout going medium hard. Then rest until the others all finish and take their 2 minutes break. Everyone start the next segment together. This applies to runners or walkers.

Don’t forget to breathe, use strong legs with soft foot landing, and pump those arms!

Please post your comments on our facebook page. Thanks!

Track!

Heidi H and Ellen G striding strong at Cesar Chavez Park in Berkeley

Track Workouts for the week of January 16-22, 2012 written by Coach Stephanie

Intermediate to Advanced Runners
Warmup 10 – 20 minutes
6 X 800m at slightly more than your 400m pace (5 – 10 secs per lap additional) with 1 1/2 min rest in between each interval. Focus on breathing and quick turnover.
Cool down jog or walk 5 – 10 minutes
Stretch

Novice to Intermediate (less experienced runners and walkers)
Warmup 10 – 20 minutes, walking, jogging, dynamic stretches
4 X 400m hard (walking or running) plus 400m steady immediately following (not easy on this 400m but slightly slower than the first 400m) with 3 min rest in between sets. Focus on breathing and light, mid-foot strike. May want to shorten stride and see if the foot strike gets “lighter”.
Cool down jog or walk 5 – 10 minutes
Stretch

Note: The important part of both workouts is that you work at a level that is really hard!

Try taking your pulse and measure if you are in the 95% range immediately following the hard part of the workout.

P.S. It is difficult to get a heart rate monitor to work accurately on track workouts due to the short spurts of activity and the way the monitor tracks your movement. I recommend not using them or continually checking them. They can be very distracting! – Coach

Track!

Track Workouts for the week of January 9 – 15, 2012 written by Coach Stephanie

Intermediate to Advanced Runners
Warmup 10 – 20 minutes
8 – 10 X 400m at max speed with 2 min rest. Focus on breathing and quick turnover.
Cool down jog or walk 5 – 10 minutes
Stretch

Novice to Intermediate (less experienced runners and walkers)
Warmup 10 – 20 minutes
8 – 10 X 400m at steady speed with 2 min rest. Focus on breathing and light, mid-foot strike. May want to shorten stride and see if the foot strike gets “lighter”.
Cool down jog or walk 5 – 10 minutes
Stretch

Track!

For the week of December 25 – 31, 2011

Intermediate to Advanced – Track Workout – 10 – 20 minute warmup plus dynamic stretches. 1 mile with 2 min recovery X 2 (at your 10K race pace)* 4 laps jogging cool-down, Stretch.

WOW winners at the UN Peace Run, September 2011

Run/Walk – 10 – 20 minute walk/run or easy jog warm-up (depending on your speed) plus dynamic stretches, 1 mile with running 1 lap hard, one lap for recovery, half lap hard, half lap recovery X 2, 1 lap hard, one lap for recovery. Walk 1 lap then repeat. 2 laps walking or jogging cool-down, Stretch.

Walkers – 10 – 20 minute walking warmup plus dynamic stretches. Walk HARD for 1/2 lap, Easy 1/2 lap, Steady 1 lap. Repeat 3 – 4 times. Stretch.

Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!

*If you don’t already know your 10K race pace, let’s talk!

Bring layers of clothing and water. WOW works out in rain or sun. Be prepared. If the weather is inclement, have a change of clothes in your car or near-by. After the workout is when you can get cold.

Track!

For the week of December 19 – 26, 2011

Intermediate to Advanced – Track Workout – 10 – 20 minute warmup plus dynamic stretches. 1 X 800 with 1 lap recovery X 6 (at your 10K race pace)* 2 laps jogging cool-down, Stretch.

Emeryville Marina Marathon Madness Clinic August 2011

Run/Walk – 10 – 20 minute walk/run or easy jog warm-up (depending on your speed) plus dynamic stretches, 1 X 400 hard (running as much as possible) with 1 X 400 walking or walk/run for recovery, as needed. Repeat 6 times. 2 laps walking or jogging cool-down, Stretch.

Walkers – 10 – 20 minute walking warmup plus dynamic stretches. Walk HARD for 1/2 lap, Easy 1/2 lap, Steady 1 lap. Repeat 3 – 4 times. Stretch.

Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!

*If you don’t already know your 10K race pace, let’s talk!

Bring layers of clothing and water. WOW works out in rain or sun. Be prepared. If the weather is inclement, have a change of clothes in your car or near-by. After the workout is when you can get cold.

Track!

WOW Team track workout for the week of November 28 – December 4, 2011

Warm-up 10 – 20 minutes. To include jogging and dynamic stretches

6 X 400 meters at your designated pace* with 400m (RI) in-between

5 – 10 minute cool down and stretching

You’re done!

* Your designated pace is based on your timed 2 mile or other race time. Contact us on facebook if you have questions about this.

Photo from See Jane Run Half Marathon practice in Alameda, photo by Coach Jen Garcia

Track!

Here is the track workout for the week of:
November 14 – 20, 2011

Warm-up 10 – 20 minutes. To include jogging and dynamic stretches

6 – 8 X 800 meters at your designated pace* with 1 1/2 minutes (RI) in-between

5 – 10 minute cool down and stretching

You’re done!

* Your designated pace is based on your timed 2 mile or other race time. Contact us on facebook if you have questions about this.

Photo of wonderful WOW Members and supporters at the WALK-It 5K, May 2011 – Mars Breslow

Track!

Here is the track workout for the week of:
November 7 – 14, 2011

Warm-up 10 – 20 minutes. To include jogging and dynamic stretches

10 X 400 meters at your designated pace* with 1 lap active, jogging recovery (RI) in-between each hard lap

5 – 10 minute cool down and stretching

You’re done!

* Your designated pace is based on your timed 2 mile or other race time. Contact us on facebook if you have questions about this.

Track!

Here is the track workout for the week of:

September 5 – 11

:

    Warm-up 10 – 20 minutes. To include jogging and dynamic stretches

    5 X 1000m at your designated pace* with 400m active (jogging) recovery


    Photo of Coach Stephanie and Leti D from UN Peace Run at Cesar Chavez Park, Berkeley, by Don Gosney


    5 – 10 minute cool down and stretching

    You’re done!

    * Your designated pace is based on your timed 2 mile or other race time. Contact us on facebook if you have a questions about this.


Track Workouts thru 9-16 2 Weeks Worth

Coach Stephanie’s track workouts for the weeks of September 6-19, 2010

Bring a digital watch to time yourself. This really helps you stay on target even if you’re not trying for a specific time goal.


Week of September 6 – 12, 2010


Marathoners and Intermediate to Advanced Runners
Warm-up 10 – 20 minutes
Bring a watch to time yourselves.
1000m, 2000m, 1000m, 1000m, all with 400m recovery lap in-between
Note: you will be running/jogging during the recovery phase as well as the hard phase.
Cool-down 10 minutes
Stretch


Novice to Intermediate Run, Walk, Run/Walk
Warm-up 10 – 20 minutes
800m (2 min RI), 1200m (3 min RI), 800m (2 min RI), 800m (2 min RI)
Cool-down 1 – 2 laps easy
Stretch


Week of September 13 – 19, 2010


Intermediate to Advanced
Warm-up 10 – 20 minutes
3X1600 with 400m RI (active recovery)
Cool-down 1 – 2 laps easy
Stretch


Novice to Intermediate Run, Walk, Run/Walk
Warm-up 10 – 20 minutes
4X800 with 2 minutes RI
Cool-down 1 – 2 laps easy
Stretch


Veg out Track Workout for Any Week
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch


The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie’s Column as Bay Area Women’s Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional’s Network follow this link




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Track!

Coach Stephanie’s track workouts for the week of August 30 – September 5, 2010

Bring a digital watch to time yourself. This really helps you stay on target even if you’re not trying for a specific time goal.


Marathoners and Intermediate to Advanced Runners
Warm-up 10 – 20 minutes
3 X (2 X 1200 with 2 min RI plus 4 minutes between sets)
Cool-down 10 minutes
Stretch


Novice Run, Walk, Run/Walk
Warm-up 10 – 20 minutes
3 X (2 X 800) wait for rest of group to finish and repeat. 4 minute rest between each set.
Cool-down 1 – 2 laps easy
Stretch


Veg out Track Workout
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch


The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie’s Column as Bay Area Women’s Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional’s Network follow this link




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Track!

Coach Stephanie’s track workouts for the week of August 22 – 29, 2010

Bring a digital watch to time yourself. This really helps you stay on target even if you’re not trying for a specific time goal.

Before stretching, if we have time, we will check cadence for anyone interested.


Marathoners and Intermediate to Advanced Runners
Warm-up 10 – 20 minutes
1 X 1600m with 400m RI at 10K pace
1 X 3200m with 800m RI (10K pace plus 2 seconds/lap)
2 X 800m with 400m RI (10K pace less 4 seconds/lap)
Cool-down 10 minutes
Stretch


Novice Run, Walk, Run/Walk
Warm-up 10 – 20 minutes
Cadence test – 1 lap plus 3 minutes RI
Timed 2 miles
Cool-down 1 – 2 laps easy
Stretch


Veg out Track Workout
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch


The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie’s Column as Bay Area Women’s Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional’s Network follow this link




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