Tuesday Night Track WorkoutsInterval workouts are intended to increase your race speed. The workout consists of a series of repetitions of an exercise phase and a recovery phase. Our coach, Joel Pasternack determines and directs the workout. The speed at which you run the exercise phase is based upon your 5K and/or 10K minutes per mile running time, it is a guide to selecting the appropriate group. Your goal is to complete the workout feeling good. That includes the warm-up, the workout, and the cool-down. Do not try to compete with others, they may cause you not to finish the workout. Settle in with a group that allows you to run at a comfortable pace. If not, drop back to the next group. Preparation:
Know how to get to the track and park. Plan on arriving early for your warm-up. Try to be on the track at 5:45 so that you can comfortably do a 10-15 minute warm-up of a mile or more, followed by some stretching. Bring water and appropriate warm-up/cool-down clothes. Finally, know your track. The Sequence:5:45 - 6:10 Arrive relaxed, warm-up, stretch, and socialize 6:10 - 6:15 Coach gathers the members. Be prepared to get to the starting area, you don't want to miss anything he says. Club officers will make general announcements and introductions. Coach explains today's workout and sends us out for one mile of "strides". Strides are short quick efforts where you practice good form. They are followed by easy jogs. After finishing the strides we gather again at the starting line to do "the workout". 6:25 - 7:00 Usually, a three mile interval workout. It is run counter-clockwise on the inside lanes of the track. The faster groups will go first, followed a few seconds later by the second group, and so on. Stay with your group at the agreed-to-pace in order to get the most benefit. If a faster runnner(s) come up behind you yelling "track", slowly move with the group to the outside lanes, yielding the inner lane(s) to the faster runners. 7:00 - 7:15 Cool-down DisclaimerRunning and training is a potentially hazardous activity and you should not run unless you are medically able. You acknowledge and accept any and all risks related in any way to running and any related activities (the "Activities"). You have no medical condition that may restrict or prohibit your participation in any such Activities, including but not limited to: workouts, falls, contact with other participants, the effect of weather, including low or high temperatures and/or humidity, the conditions of the track or course, all such risks being assumed and appreciated by you. You agree to be responsible for your own safety while participating in any activities sponsored by the North Jersey Masters Track & Field Club ("NJM"). 400 Meters at 5K Pace Chart
Pace Chart
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Summer Tuesday Evening Workouts (SPEED):
Before leaving your home, know your average 5K & 10K minutes per mile and quarter mile running time. Use the pace charts below.
For example, a 5K running time of 25 minutes translates to about eight minutes per mile or 2 minutes per quarter mile (400 meters). The coach will describe the exercise phase in these terms.
