Wednesday Track Workout

When: April 8, 2009 5:45 PM
Where: San Elijo Middle School Track

Spring is in the air, the weather is beautiful, the sun is staying out later in the evenings, which can only mean one thing; it’s time to partake in some pain and suffering and possibly vomiting while trying to get in shape.

We will start out this series of track workouts with a few weeks of strengthening and improving running form by working on your running efficiency (3-4 weeks). We will then move on to building a nice, solid base (6-8 weeks), and concluding with a sharpening period (2-3) weeks where we should all be able to break the 4 minute mile barrier. Maybe not, but I guarantee that if you stick with the track workouts you will get faster.

This will be a great chance to run at your own pace without fear of getting dropped or going too slow. We will start this series gently, so it is ideal for those who have been thinking about starting a running program. These workouts will be geared toward your individual level of fitness and will be beneficial for all levels of runners.

The goal for these track workouts is to raise your VO2Max, or put more simply, to be able to run at the same comfort level while getting faster. Your VO2 max is a measure of the maximum amount of oxygen your body can use to produce energy. Increasing your VO2 max is relatively easy for new runners or runners at a lower training level. Speed workouts also improve your neuromuscular conditioning, lactate turn point and running economy.

The track is located at the San Elijo Middle School on the corner of Elfin Forest Rd. E. and Schoolhouse Way. Note: the map also shows the track on the wrong side of San Elijo Rd. If you are driving downhill, turn left on Schoolhouse Way, if you are driving uphill, turn right on Schoolhouse Way. You can park at the access gate on Schoolhouse Way or in the main parking lot of the San Elijo Middle School. Meet at the far end of the track near the pull-up bars.

Here is the plan:

5:45 – 6:15 Warm up and stretch
6:15 – 6:30 Running drills and strength
6:30 – 6:45 Main set
6:45 – Cool down

Here is a map to the track – track entrance

Oh yeah, it’s free.

Please bring water and a watch.

Email me with any questions. Hope you can make it,


More info here –

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