Tag Archives: track workout

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

Train with WOW and See Jane Run

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The WOW Team has teamed up with See Jane Run to offer race training throughout the year. Our Saturday team will focus on increased speed and specific race strategies. The workouts are geared to women who can run one mile in 10 minutes or less, or a 5K in 32 minutes or faster.

Training Includes: Wednesday morning track workouts geared to improved speed and pace. These are held at Kezar Stadium at 6:30 AM.

Saturday long runs at varying locations in SF and at Sawyer Camp on the Peninsula.

If you would like to run the Oakland Half Marathon with a time between 1:45:00 and 2:15:00 join our Saturday group and get ready to get pushed.

WOW workouts will alternate between San Francisco and Sawyer Camp (San Mateo) except for the official training run on the course, in Oakland, on Sunday, March 6.

Pay on our website, please. Register in advance or sign up the first day of training.

Meet Saturday, January 8 at the See Jane Run Store on 24th Street for our first workout and a shoe clinic immediately afterward (discount prices, too).

Sign up with WOW at gowowteam.com/join-us

Go WOW Team

Track Workouts

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Coach Stephanie's track workouts for the weeks of October 4 - 17, 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 October 4 - 10, 2010
Marathoners and Intermediate to Advanced Runners
Warm-up 10 - 20 minutes
Bring a watch to time yourselves. We'll push each other around the track!
5 X 1000 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
5 X 800 with 2 minutes rest in-between each lap
Cool-down 1 - 2 laps easy
Stretch

New to Track or Recovering from Injury
Please perform this workout in the outside lanes as speed is not the focus
Warm-up 10 - 20 minutes walking steady plus dynamic stretches
Sideways walk on straights (alternate sides)
Walk curves with arms pumping
Straight walk 1 lap for recovery
50 calf raises and lowers, 25 ankle circles in each direction (both legs), and/or 25 leg swings (both legs)
Repeat set 3 - 4 times
Cool-down 1 - 2 laps easy
Stretch
Week of October 11 - 17, 2010

Intermediate to Advanced and 10K Racers
Warm-up 10 - 20 minutes
2 X 1600 and 1 X 800 with 400 RI Cool-down 1 - 2 laps easy
Stretch

Novice to Intermediate and Marathon Taperers - Run, Walk, Run/Walk
Warm-up 10 - 20 minutes
6 X 400m with 400m 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

WOW Workouts This Week

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Coach Stephanie at Dolores Park - SF Sharing Information

May 31 - June 6, 2010 - What is WOW up to?

Tue June 1, 2010
6:30pm - 7:30pm - Track and Core Bootcamp for Women
Where: Las Lomas Track, Walnut Creek - Extra Fee

Wed June 2, 2010
6:00am - 7:00am - Kezar Track, SF - speed workouts every Wednesday AM
Where: Kezar Stadium, north central section of the track, near Arguello and Lincoln

7:00 - 8:00am - Kezar Boot camp - outdoor focus on core, strength, flexibility, and power. Extra fee.

6:30pm - 7:30pm - Piedmont track workouts
Where: Meet on the track

Thu June 3, 2010
6:30pm - 7:30pm Track and Core Bootcamp for Women
Where: Las Lomas Track, Walnut Creek - Extra Fee

Fri June 4, 2010

Sat June 5, 2010
8am - 9am Run Lake Merced/Zoo Area, SF- 60 Minutes - 11 miles - Runners only
Where: Meet near Java Beach Cafe on Sloat Blvd. For details look at the directions tab on the home page

Sun May 30, 2010 - Berkeley Marina, Berkeley- 60 minutes to 11 miles
Where: Meet at the Seas Breeze Market. Full details on the website under http://gowowteam.com/directions - 8AM

Track Workouts including GymBoss

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Watch the turnover

Long Distance Int - Advanced Runners - 10 – 20 minute warm-up, 2 X (4 X 400, 1:30 RI) 2:30 rest in between sets, 10 minute cool-down

Run/Walk or Slow/Fast Gymboss Practice - 2X2. Use the route around Lake Merritt (5K course) to practice with your gymboss. If you want to set a different time, no problem. Just use the time increment to complete the whole workout! Run 2 minutes, Walk 2 minutes. Warm-up for 5 minutes before starting the timer...

Veg. out - De-stress - walk or jog around the lake. Keep a steady pace and listen to your breathing. Start with 5 minutes warm-up to get those muscles warmed and ready to move.

Track Workout May 19

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Half Marathon/Marathon Trainees - 10 – 20 minute warm-up, 4 X 800 with 1:30 RI, 10 minute cool-down

Maintenance - 10 - 20 minutes warm-up, 400m HARD X 4 (1st lap skipping, 2nd lap walking/arms pumping, 3rd lap high knees, land on toes, 4th lap heel kick, toe landing) followed by rest until 800 group returns, 10 minute cool-down

Strength Training - 10 - 20 minutes warm-up, Maintenance lap followed by:
Lap 1. 10 pushups
Lap 2. 20 squats
Lap 3. 20 lunges
Lap 4. 20 calf risers

Veg out workout - 10 - 20 minutes warm-up plus walk or run one entire lap hard, one entire lap easy. No stopping, please

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