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Monday Evening Track Workout

Monday Evening Track Workout is a beginner-to-advanced speed/track workout event. We help runners that have the desire to improve their running speed in whatever distance they specialize in. Also welcome to join if all you want is just to run or get a workout in.

We design our traininig by choosing a race that a lot of our runners will be racing, and design a program appropriate for that race. Most times, the workouts will also have a customized version for those that prefer something different - for example track newbies.

Workouts will be posted in the comment section by Monday morning every week. Please take a minute to familiarize yourself with the workout before showing up at the track.

Current program: Hat-Trick-Challenge - this program targets 3 different races. Lake Sammamish Half, Bloomsday 12k and Ragnar Relay. Start:12/16/13, Finish:7/16/13.

Organizers: Momodou(Mo), Chris H., Julian.

I hope you can join us!

Join or login to comment.

  • Ami N.

    5-star workout! Thanks, Mo!!

    2 · January 28, 2014

    • Momodou

      All credit to Julian. He is the creator :) More 5-star workouts coming.

      January 29, 2014

  • Chris H.

    Amazing workout tonight.

    5 · January 28, 2014

  • Nicole

    1st one ever! I'll be back!

    3 · January 27, 2014

    • Momodou

      It only gets better after the first. See you next week!

      1 · January 28, 2014

  • Momodou

    Nice work out there everyone. It was a long workout but you should be glad you toughed it out. The workouts for the next few weeks might be a little challenging but please hang in there, the pain is temporary. Just try to think of the future benefits and you'll power through it.

    Workouts for the rest of the week:
    Weds/Thurs tempo:
    5-9 mile tempo run by "feel". You don't need to track your pace so no watches needed. 1st mile is warmup, next 3-7 miles at a pace you might be winded at when finished -- or we can call it "comfortably fast". Inside the run toss in 2-4 faster[masked]m pickups then jump back to your pace. Or use hills instead of[masked]s for the pick ups. Last mile is recovery mile.

    7-8 mile long run at conversational pace. This is supposed to be easy.

    1 · January 27, 2014

  • Katie

    sorry, didn't get through as much homework as I'd hope, so I'll be hitting the treadmill to do the 1200s so I can watch more lectures :)

    January 27, 2014

    • Momodou

      Now that's hardcore. Have fun :)

      January 27, 2014

  • Momodou

    Welcome back Jesse :)

    January 27, 2014

  • Sean M.

    So to be clear here, for the final lap of the 1200m you want to be 10-15 sec faster than your GHMP, so if my GHMP is 6:52 (1:42 per 400m) than my last lap could be at a 6:40 pace roughly (or 1:39 per 400m)... is this correct? Thanks.

    1 · January 27, 2014

    • Momodou

      That is correct Sean. See ya tonight!

      1 · January 27, 2014

  • Dan B.

    I will be at the track tonight to provide free injury screens and running analyses! I won't be able to show up as early as usual but should be to the track shortly after 6:30.

    1 · January 27, 2014

  • Katy F.

    Here is a link if folks need help calculating track splits based on goal times (for whatever distance):

    3 · January 26, 2014

  • Momodou

    How about we discuss the workout for this week. It looks pretty exciting and I think we'll enjoy it IF we run at the right pace. So please know your Goal Half Marathon Pace(GHMP). If no goal, use current HMP. And calculate how long it should take you to run 400m @ that GHMP. It'll help you complete the workout tomorrow.

    -Warmup jog, drills and strides
    -'Shifting' 1200m intervals(3 laps around track)
    -300m shifts

    7-8 x 1200m; First two laps @ GHMP; Last lap @ GHMP + 10-15 secs; Rest: 200m walk/jog between intervals (SLOW!)

    Beginners or those 10min/mi or more:
    5-6 x 1200m; First two laps @ GHMP; Last lap @ GHMP + 5-10 secs
    Rest: 200m walk/jog between intervals (SLOW!)

    After we've completed our 1200s, we all do the 300m shifts as described below.
    2 x 300m shifts. Start from your GHMP or so, shift every 100m until reaching about 5k pace or faster. NO sprinting. Continue jogging the turn and complete the second one. Beginners may choose to do 1x300.

    January 26, 2014

  • A former member
    A former member

    Letsdo it!

    1 · January 25, 2014

    • Jen H.

      Yay Jackie! Looking forward to seeing you!

      January 25, 2014

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