Tag Archives: track

How to Fuel for an Afternoon Track Workout

What is the Best Way to Fuel for an Afternoon Track Workout?

water_fuel_trackFueling for an afternoon workout can be tricky. Your body uses a lot of energy with the intensity of track workouts. You want to balance your hunger with foods that satisfy you, yet don’t fill you up so much that you get uncomfortable when you run.

First of all you need to stay hydrated. Make sure you are drinking plenty of water throughout the day. In the late afternoon, about 4:30, you might want to add some electrolytes to your water, like Nuun, Gu Brew, Hammer Fizz, or Nathan Catalyst tablets.

The four main electrolytes: sodium, potassium, magnesium and calcium help to maintain your fluid balance. They carry electrical energy to keep your body’s systems functioning to help you avoid muscle fatigue and cramping.

A light snack that includes both protein and carbohydrates again around 4:30 is advised. A small apple with string cheese or peanut butter or a handful of almonds, carrots and hummus, banana and peanut butter, almonds and dried fruit are all good possibilities for an afternoon snack. If you choose a bar, look for the closest ratio of protein to carbohydrates.
Fueling well, and a good attitude will help you towards a great workout!

Photo credit https://pixabay.com/en/users/byrev-23277/ Thank you!


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
3 miles at Half Marathon Pace, steady, race pace for 3 continuous miles. You can do it!

Cool-down of 2 – 3 laps


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


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!


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


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


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.


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.


Here is the track workout for the week of August 8 – 14

Warm-up 5 – 10 minutes

Hill repeats:
at Kezar we will do a circuit of run hard, run easy, run up hill hard, downhill easy.

4 X Circuit

not Kezar do 30 seconds hard on the flat, turn around and return to base of hill easy, on the flat, 30 seconds uphill hard, downhill easy and relaxed using gravity to get you down the hill. No putting on the brakes, please.

Repeat 4 times. Rest 2 minutes.

Run one mile at mid-distance pace or 10 minutes steady but FAST.

Cool down 5 – 10 minutes


Good job!