RASAC Track Program and Practices
RASAC Track Pages are sponsored by MSTI
Joe Lacetera, (lacetera@msti-md.com)
Feel free to send me emails with questions about your personal training program,
or to subscribe to regular updates to the track program, and practices.

In addition to regular practices, RASAC holds three track meets during the spring/summer season
The 2015 practice and meet schedule can be seen at 2015 Schedule
Times in all of the meets count toward Harford County and Club T&F Records.
Current T&F and LDR records can be seen at: RASAC & HarCo Records

The RASAC track practices are for runners of all abilities and are held every Thursday evening at the Bel Air High School track during Daylight Savings Time (DST), and run from 6PM for the warmup, to about 7PM. 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.

Our standard workouts consist of intervals and repetitions which develop anaerobic capacity, cardiovascular capacity, and leg strength for 5K, 10K, and marathon runners. These Workouts are described in some 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 Injuries.

The following table is an example of simultaneous running of
a 3x1600, 2x800; workout and
a 4x800, 4x400, 4x200 workout.