In addition to these regular track workouts, these meetings provide an opportunity to get in a long
or easy run on the track, or a tuneup
for upcoming Sunday races, while running with other club members in the safety of the track.
After the end of DST, the track is well lit at night for several weeks to accommodate youth soccer, so we continue then on an ad hoc basis.
These Workouts are described in more detail on a separate web page,which also gives short descriptions of our definitions of intervals and
repetitions and their purpose, and other components of training.
We also have page on Race Tactics,
and a link to the MSTI
Diet & Exercise
web page, which includes a link to a page on
BASIC RULE: All runners keep to the inside; Faster runners pass on the outside.
Our standard workout for 5 & 10K runners is:
1 mile warmup
4x800 intervals (every 5-minutes)
4x400 repetitions (every 5-minutes)
4x200 repetitions (walk 200/run 200)
Total interval and repetition distance 3.5 miles (time about 60 minutes)
1 mile cooldown.
Total workout time less than 80 minutes.
Total distance 5.5 miles
If I am there with the signup sheet, we will have an
official practice. Otherwise, there will be an unofficial practice
among those who show up.
Look to one of the veterans to lead the practice, choosing from one of the options below.
All: Warmup mile (before 6PM)
Track Practice Options (all starting at 6PM):
A. Start of long run (at t=0 ~ 6PM))
Beginners who can't run 10 minutes per mile run continuously from t=0.
B. 3-mile(starting at t=0)
C. Pace workout (1x3200 at t=0, 1x1600 at t=20)
D. Tempo workout(3x1600 at t=0, 10, 20)
E. Anaerobic Workout: (4x800 starting at t=10, every 5-minutes), (4x400 starting at t=20, every 5-minutes)
F. Speed Workout: 6x400(starting at t=0, and every 5 minutes)
All:(4x200 (every 5 minutes)
Cool down mile
Total: up to 5.5 miles.
RASAC holds three track meets during the spring/summer season
2014 Meet Schedule:
June 19th, June/Spring Track Meet (RTF1), 6PM at BAHS
July 17th, July/Summer Track Meet, (RTF2) 6PM at BAHS
Aug. 14th, Harford County Senior Olympics and Harford County Age-Group Championships,
6PM at The John Carroll School track
Times in all of the meets count toward Harford County T&F Records.
Current Harford County/Countian records can be seen at: HARCO T&F Records