RASAC Track 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 workout consists of intervals and repetitions which develop anaerobic capacity, cardiovascular capacity,
and leg strength for 5K, 10K, and marathon runners.
There is also a workout schedule for sprinters and middle distance runners.
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.

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

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
During cooler weather, i.e. March and April, we will run
3x1600 interval (every 10-minutes) workouts until the temperatures are warmer.

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)
Short break
All:(4x200 (every 5 minutes)
Cool down mile
Total: up to 5.5 miles.