Track Workouts for This Week

WHY DO TRACK?
Track night is designed to give you extra instruction in form & technique, as well as specific drills to improve posture, breathing, strength and endurance for walkers & runners.

Your running ability and performance is determined by a combination of factors:

1) The efficiency of your lungs, heart & blood in delivering oxygen throughout your body (VO2 Max)
2) The efficiency of the muscles translating oxygen and fuel into energy (Lactate Threshold)
3) The efficiency of the body in translating movement into speed across the ground (Running Economy)

Your running performance depends on how well your body can perform each of these tasks. Each of the three components can also be broken down into either an efficiency or endurance type workout. This is why you will see different variations of workouts. Variety keeps them fun but also has a specific training goal.

VO2 Max
for efficiency - Interval training
for endurance - Long slow distance runs. (80% or less of current race pace for a given distance)

Lactate Threshold
for efficiency - Threshold runs, fartleks, cruise intervals
for endurance - Hill sessions, Long slow distance runs

Running Economy
for efficiency - Intervals (200m-800m)
for endurance - Goal pace runs, easy runs

TRACK RULES/ETIQUETTE
1. Please wear running shoes/attire.
2. Arrive on time and do your warm up and stretching before the main workout. And do the cool down following.
3. If you use an iPOD, please keep the volume low so you can hear other runners around you.
3. Slower runners, stay on the outside lanes. Faster runners, stay on the inside lanes.
4. Concentrate on your own performance. Track night is NOT a competition or race. It's a personal workout geared toward helping you achieve your personal goals. Please do not try to outrun others. Each person is trying to accomplish his/her personal goal.
5. Have fun!