Category Archives: Track Workouts

Track!

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Track workout for the week of Jan 30 - Feb 4, 2012

Do 1 mile warm-up followed by dynamic stretches

1 mile at tempo pace with 2 min break

2 miles at tempo pace with 2 min break

800 meters at tempo pace with 2 min break

800 meters at tempo pace

Cool down 1 -2 laps walking or jogging

Stretch

Don't know your tempo pace? Check with Coach Stephanie

If you are a novice to the track, don't worry about the pace. Try to finish 1/2 of each segment of the workout going medium hard. Then rest until the others all finish and take their 2 minutes break. Everyone start the next segment together. This applies to runners or walkers.

Don't forget to breathe, use strong legs with soft foot landing, and pump those arms!

Please post your comments on our facebook page. Thanks!

Track!

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Heidi H and Ellen G striding strong at Cesar Chavez Park in Berkeley

Track Workouts for the week of January 16-22, 2012 written by Coach Stephanie

Intermediate to Advanced Runners
Warmup 10 - 20 minutes
6 X 800m at slightly more than your 400m pace (5 - 10 secs per lap additional) with 1 1/2 min rest in between each interval. Focus on breathing and quick turnover.
Cool down jog or walk 5 - 10 minutes
Stretch

Novice to Intermediate (less experienced runners and walkers)
Warmup 10 - 20 minutes, walking, jogging, dynamic stretches
4 X 400m hard (walking or running) plus 400m steady immediately following (not easy on this 400m but slightly slower than the first 400m) with 3 min rest in between sets. Focus on breathing and light, mid-foot strike. May want to shorten stride and see if the foot strike gets "lighter".
Cool down jog or walk 5 - 10 minutes
Stretch

Note: The important part of both workouts is that you work at a level that is really hard!

Try taking your pulse and measure if you are in the 95% range immediately following the hard part of the workout.

P.S. It is difficult to get a heart rate monitor to work accurately on track workouts due to the short spurts of activity and the way the monitor tracks your movement. I recommend not using them or continually checking them. They can be very distracting! - Coach

Track!

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Track Workouts for the week of January 9 - 15, 2012 written by Coach Stephanie

Intermediate to Advanced Runners
Warmup 10 - 20 minutes
8 - 10 X 400m at max speed with 2 min rest. Focus on breathing and quick turnover.
Cool down jog or walk 5 - 10 minutes
Stretch

Novice to Intermediate (less experienced runners and walkers)
Warmup 10 - 20 minutes
8 - 10 X 400m at steady speed with 2 min rest. Focus on breathing and light, mid-foot strike. May want to shorten stride and see if the foot strike gets "lighter".
Cool down jog or walk 5 - 10 minutes
Stretch

Track!

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For the week of December 25 - 31, 2011

Intermediate to Advanced – Track Workout – 10 - 20 minute warmup plus dynamic stretches. 1 mile with 2 min recovery X 2 (at your 10K race pace)* 4 laps jogging cool-down, Stretch.

WOW winners at the UN Peace Run, September 2011

Run/Walk – 10 - 20 minute walk/run or easy jog warm-up (depending on your speed) plus dynamic stretches, 1 mile with running 1 lap hard, one lap for recovery, half lap hard, half lap recovery X 2, 1 lap hard, one lap for recovery. Walk 1 lap then repeat. 2 laps walking or jogging cool-down, Stretch.

Walkers – 10 - 20 minute walking warmup plus dynamic stretches. Walk HARD for 1/2 lap, Easy 1/2 lap, Steady 1 lap. Repeat 3 – 4 times. Stretch.

Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!

*If you don’t already know your 10K race pace, let’s talk!

Bring layers of clothing and water. WOW works out in rain or sun. Be prepared. If the weather is inclement, have a change of clothes in your car or near-by. After the workout is when you can get cold.

Track!

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For the week of December 19 - 26, 2011

Intermediate to Advanced – Track Workout – 10 - 20 minute warmup plus dynamic stretches. 1 X 800 with 1 lap recovery X 6 (at your 10K race pace)* 2 laps jogging cool-down, Stretch.

Emeryville Marina Marathon Madness Clinic August 2011

Run/Walk – 10 - 20 minute walk/run or easy jog warm-up (depending on your speed) plus dynamic stretches, 1 X 400 hard (running as much as possible) with 1 X 400 walking or walk/run for recovery, as needed. Repeat 6 times. 2 laps walking or jogging cool-down, Stretch.

Walkers – 10 - 20 minute walking warmup plus dynamic stretches. Walk HARD for 1/2 lap, Easy 1/2 lap, Steady 1 lap. Repeat 3 – 4 times. Stretch.

Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!

*If you don’t already know your 10K race pace, let’s talk!

Bring layers of clothing and water. WOW works out in rain or sun. Be prepared. If the weather is inclement, have a change of clothes in your car or near-by. After the workout is when you can get cold.

Track!

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WOW Team track workout for the week of November 28 - December 4, 2011

Warm-up 10 - 20 minutes. To include jogging and dynamic stretches

6 X 400 meters at your designated pace* with 400m (RI) in-between

5 - 10 minute cool down and stretching

You're done!

* Your designated pace is based on your timed 2 mile or other race time. Contact us on facebook if you have questions about this.

Photo from See Jane Run Half Marathon practice in Alameda, photo by Coach Jen Garcia

Track!

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Here is the track workout for the week of:
November 14 - 20, 2011

Warm-up 10 - 20 minutes. To include jogging and dynamic stretches

6 - 8 X 800 meters at your designated pace* with 1 1/2 minutes (RI) in-between

5 - 10 minute cool down and stretching

You're done!

* Your designated pace is based on your timed 2 mile or other race time. Contact us on facebook if you have questions about this.

Photo of wonderful WOW Members and supporters at the WALK-It 5K, May 2011 - Mars Breslow

Track!

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Here is the track workout for the week of:
November 7 - 14, 2011

Warm-up 10 - 20 minutes. To include jogging and dynamic stretches

10 X 400 meters at your designated pace* with 1 lap active, jogging recovery (RI) in-between each hard lap

5 - 10 minute cool down and stretching

You're done!

* Your designated pace is based on your timed 2 mile or other race time. Contact us on facebook if you have questions about this.

Track!

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Here is the track workout for the week of:

September 5 - 11

:
    Warm-up 10 - 20 minutes. To include jogging and dynamic stretches

    5 X 1000m at your designated pace* with 400m active (jogging) recovery

    Photo of Coach Stephanie and Leti D from UN Peace Run at Cesar Chavez Park, Berkeley, by Don Gosney

    5 - 10 minute cool down and stretching

    You're done!

    * Your designated pace is based on your timed 2 mile or other race time. Contact us on facebook if you have a questions about this.

Track!

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Here is the track workout for the week of August 29 - September 4:

    Warm-up 10 - 20 minutes. To include jogging and dynamic stretches

    4 X 800m at your designated pace* with 2 minute recovery

    5 - 10 minute cool down and stretching

    You're done!

    * Your designated pace is based on your timed 2 mile or other race time. Contact us on facebook if you have a questions about this.

Track Workouts thru 9-16 2 Weeks Worth

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Coach Stephanie's track workouts for the weeks of September 6-19, 2010

Bring a digital watch to time yourself. This really helps you stay on target even if you're not trying for a specific time goal.

Week of September 6 - 12, 2010
Marathoners and Intermediate to Advanced Runners
Warm-up 10 - 20 minutes
Bring a watch to time yourselves.
1000m, 2000m, 1000m, 1000m, all with 400m recovery lap in-between
Note: you will be running/jogging during the recovery phase as well as the hard phase.
Cool-down 10 minutes
Stretch

Novice to Intermediate Run, Walk, Run/Walk
Warm-up 10 - 20 minutes
800m (2 min RI), 1200m (3 min RI), 800m (2 min RI), 800m (2 min RI)
Cool-down 1 - 2 laps easy
Stretch

Week of September 13 - 19, 2010

Intermediate to Advanced
Warm-up 10 - 20 minutes
3X1600 with 400m RI (active recovery)
Cool-down 1 - 2 laps easy
Stretch

Novice to Intermediate Run, Walk, Run/Walk
Warm-up 10 - 20 minutes
4X800 with 2 minutes RI
Cool-down 1 - 2 laps easy
Stretch

Veg out Track Workout for Any Week
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie's Column as Bay Area Women's Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional's Network follow this link

Track!

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Coach Stephanie's track workouts for the week of August 30 - September 5, 2010

Bring a digital watch to time yourself. This really helps you stay on target even if you're not trying for a specific time goal.

Marathoners and Intermediate to Advanced Runners
Warm-up 10 - 20 minutes
3 X (2 X 1200 with 2 min RI plus 4 minutes between sets)
Cool-down 10 minutes
Stretch

Novice Run, Walk, Run/Walk
Warm-up 10 - 20 minutes
3 X (2 X 800) wait for rest of group to finish and repeat. 4 minute rest between each set.
Cool-down 1 - 2 laps easy
Stretch

Veg out Track Workout
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie's Column as Bay Area Women's Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional's Network follow this link

Track!

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Coach Stephanie's track workouts for the week of August 22 - 29, 2010

Bring a digital watch to time yourself. This really helps you stay on target even if you're not trying for a specific time goal.

Before stretching, if we have time, we will check cadence for anyone interested.

Marathoners and Intermediate to Advanced Runners
Warm-up 10 - 20 minutes
1 X 1600m with 400m RI at 10K pace
1 X 3200m with 800m RI (10K pace plus 2 seconds/lap)
2 X 800m with 400m RI (10K pace less 4 seconds/lap)
Cool-down 10 minutes
Stretch

Novice Run, Walk, Run/Walk
Warm-up 10 - 20 minutes
Cadence test - 1 lap plus 3 minutes RI
Timed 2 miles
Cool-down 1 - 2 laps easy
Stretch

Veg out Track Workout
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie's Column as Bay Area Women's Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional's Network follow this link

Track!

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Kerry S and Coach Stephanie at Piedmont Track Photo/Robert S

Coach Stephanie's track workouts for the week of July 5 - 11, 2010

Intermediate to Advanced Runners
Warm-up 10 - 20 minutes
4X800 with 2 minute break at 10K pace or faster
Cool-down 10 minutes
Stretch

Fitness Walkers, Maintenance, Run/Walk
Set your gymboss timer for 3 minutes. Walk, run, or run/walk HARD. If you are experienced go HARD the entire time. If you are new, set a regular pattern like HARD on the straights, EASY on the curves or RUN on the straights, WALK/JOG on the curves.
When you hear the beeper, head back to the starting point (walk, jog, this is recovery time) and wait for the next group start.
Cool-down 10 minutes
Stretch

Veg out Track Workout
Walk 1 lap or jog 2 laps
Join the group at the start
Rest at the starting point and wait for the next group start.
Cool-down 10 minutes
Stretch

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Wed Track - Great workout

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WOW track workouts get results!

You ladies outdid yourselveselves last night as you sweated your way around the track. It impresses the ____ out of me how hard you all work!

Kiera led the pack overall but Lauren, Mayra, and Minming were close behind.

Jennifer W and Ellen G had similar paces as did Stephaney, Julie, and Joanna. You all worked hard and "pumped those arms!"

Welcome new member Joanna!

Good workout to all!

Track Mar 17 & 18

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Kerry S at dusk, on the Piedmont track

WOW Group Track Workouts for March 17 and 18, 2010

Int. Track workout with 10 min warm-up, (400, 800, 1200, 800, 400, 800, 400) with 1 minute RI, 10 min. cool-down

Novice Track - 200 Hard plus 200 Easy - Rest 1 minute, 400 Hard - Rest for Int. to catch up plus 1 minute, 600, 400, 200, 400, 200

Maintenance - 4 laps steady pace, rest 2 minutes, repeat once or twice depending on pace

See you at the track!

Track Mar 10-11

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Debbie T and River K at Kaiser Half Marathon

The WOW Team track workouts this week will continue to push you. For a half marathon there is not much of a taper required so we're still trying to get the full enchilada out of each of you.

Intermediate Track Workout – 10 min warm-up, 6 X 800 hard with 1:30 RI, 10 min. cool-down, stretch

Novice Track Workout - 10 min warm-up, 6 X 400 hard with rest until intermediate group is also rested, 10 min cool-down, stretch

Maintenance and "Veg-out" long day at work Workout - 10 min warm-up, 1 lap hard, 1 lap easy, 10 minutes easy at end, stretch.

Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com

Go WOW Team! Ongoing fitness for women through running and walking

Track March 3 & 4

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Everyone warms up together then we will do a ladder.

Everyone - 1X400

Rest 1 minute
If finished under 2' 30" next section is 1X800
All others do 1X400

Rest 1 minute
If previous finish time is under 5 minutes, next section is 1X1200
All others do 1X800

Rest 1 minute
If finish time is under 7 1/2 minutes, next section is 1X1600
All others do 1X800 or 1X1200 (according to ability)

Rest 1 minute
If finish time is under 10 minutes, next section is 1X1200
All others do 1X400 or 1X800 (according to ability)

Rest 1 minute
If finish time is under 7 1/2 minutes, next section is 1X800
All others do 1X400

Rest 1 minute
Everyone finish with 1X400

Cool down with 1 or 2 easy laps plus stretching

Track Feb 1-7

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Watch the turnover

This week's track workout is the same for all levels, all paces, all women! The WOW Team 50 Workout - For 50 minutes you will MOVE! Part 1 - Start with 2 laps warm-up, nice, easy steady walking or jogging, your choice. EASY. Part 2 - 4 laps HARD at your 10K pace (intermediate), or your run/walk race pace, " if you are new to the track. After 4 laps hard, recover with 1 lap EASY. Part 3 - 8 laps HARD (same as above). After 8 laps hard, recover with 2 laps EASY. Part 4 - 2 laps HARD (same as above). After 2 laps hard recover with 1 lap EASY. Part 5 - 2 laps HARD (same as above). Push your final lap to use up all your energy. After 2 laps hard, recover with 1-2 cool-down laps, EASY. This workout will continue for 50 minutes. We will call the time at 50 minutes. Wherever you are in the workout, cool down with a minimum of 1 EASY Lap and finish off the workout with STRETCHING. The purpose of this workout, for experienced runners, is to work with your 10K pace throughout and stay consistent on each lap for the HARD segments. If you don't know your 10K pace, talk to us in advance to help you understand what it is. For everyone, the purpose of this workout is to keep moving for the entire 50 minutes and push yourself on the HARD segments. Use the EASY laps to recover so that you can put 100% effort into the HARD parts. YOU CAN DO THIS!!

Go for it! Go WOW Team!

Wed 1/20 Track Canceled

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WOW! Track Workout in Piedmont  January 20, Continuing Every Wednesday, scheduled to occur on Wednesday, January 20, 2010 6:30 PM has been canceled. Please update your plans accordingly. Dear WOW Ladies, With the Piedmont Track flooded and rain and wind to continue through the evening I am canceling tonight's track workout.  I never like to cancel our workouts and am not intimidated by a bit of rain. Using the adage "discretion is the better part of valor" in this instance I bow down to the Weather Gods. For any of you who can make it to tomorrow night's workout at Las Lomas, that is one alternative. You can also move inside to a gym and do the workout on a treadmill. Ask for help if you're not sure how to modify the settings on the treadmill. The workout itself is loaded on our website at http://gowowteam.com/track-workout   If you have further questions, you can email me through CoachStephanie@gowowteam.com. Plans are on for the rest of the week. Sorry about tonight... Best, Coach Stephanie