Track Night #2 – December 27

Our track workouts are put together by Ian Loughead. Ian will be at the Canada Games Centre on December 27 to guide us through.

Warm Up (12 minutes)

  • 10 minute easy paced warm up. No heavy breathing here! Nice and slow.
  • 2×10 sec strides.

Movement Activations (3 minutes)

Now that we are warmed up, a few movement activations:

  • Side lunges (5 on each side),
  • Back Reach on one leg (5 per side),
  • Step back lunge (5 per side)

Workout #1 – Runners focused on shorter/harder races

This workout is for faster runners, those focusing on building high end speed for shorter harder races and experienced runners who have a good sense of pace. The lactic acid will burn if done right.

Pyramid style with 1 lap recovery between each interval:

  • 1 lap (at 20-30 sec faster than 5K pace)
  • 2 laps (at 10-20 sec faster than 5K pace)
  • 3 laps (at 5-10 sec faster than 5K pace)
  • 4 laps (at 5K pace)
  • 3 laps
  • 2 laps
  • 1 lap 

If there is excess time at the end do 2-3 strides before heading into cool down   

Workout #2 – Runners focused on endurance and longer distances

This workout is for less experienced runners, runners focusing on endurance and longer distances.

Pyramid style with 1 lap recovery between each interval. Each interval done at 5k pace (or just slightly above). Watching your pace is important:

  • 2 laps
  • 3 laps
  • 4 laps
  • 3 laps
  • 2 laps

If there is excess time at the end do 2-3 strides before heading into cool down  

Cool Down (10 minutes)

10 min cool down. Walking is fine or extremely easy jog.