Workouts
Our workouts are on Tuesdays, Saturdays, and Sundays.
If you haven’t attended a workout in a while or if you are a first timer, it’s always a good idea to verify workout locations. See contact information on the “About Us” page.
Tuesdays
Where: American River College Track
When: Arrive at 5:30 p.m. Warm-up begins 15 minutes after arrival.
Workout: The workout generally consists of intervals. There are a wide variety of paces. We run a 2-mile loop around the perimeter of the campus as a warm-up and cool down.
Saturdays
Where: American River College Track
When: Arrive at 8:00 a.m. Warm-up begins 15 minutes after arrival.
Workout: The workout generally consists of a tempo run on the track.
Sundays
Where: Parking lot between Wells Fargo Bank and Starbucks, near corner of Sunrise Boulevard and Gold Country Boulevard. Take Sunrise north from Highway 50, turn right onto Gold Country Boulevard, continue about 150 yards before turning right onto Gold Field Drive, then turn right into the parking lot.
When: Arrive by 8:00 a.m., leave for run by 8:15 a.m.
Workout: Generally long, slower runs along American River Bike Trail, 6 to 16 miles in length.
TUESDAY TRACK WORKOUTS THROUGH 6/29/10
April
6 (12 X 400) 200m recovery
13 (3 X 800) 400m recovery – wait 10 minutes, (5 X 300) 100m recovery
20 (4 X 1200) 600m recovery, or wait 4 minutes passive rest
27 (4 X 400 – 80% effort, 4 X 300 – 85% effort, 4 X 200 – 90% effort) cut down effort. 1/2 jog rest between each unit of work.
May
4 (10 X 400) 200m recovery
11 (4 X 600) wait 7 minutes, then (6 X 200)
18 (5 X 1000) 400m recovery. Run the last two faster than the first three, if possible.
25 (6 X 400) 200m recovery – wait 10 minutes (6 X 200) complete the lap as a recovery.
June
1 (8 X 400) 200m recovery
8 (4 X 500 overlap) 300m jog recovery (5 X 250) 150m recovery
15 (3 X 1600) 1/2 recovery - or wait passively 4 minutes.
22 (2 X 800) (1 X 1600) (4 X 400)
29 Run a 1600m at time trial effort. (90%) Wait 8 minutes, run (5 X 300m cut down style – slow to faster). Walk 100m between each.
Any time the temperature is over 90 degrees, you can schedule a shorter workout than what is scheduled.
“Bite on the bullet, old man, and don’t let them think you’re afraid.” – Rudyard Kipling
Frank