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.

  • Momodou

    Not bad for our first track workout after Lake Samm Half. I'm actually glad a lot of people didn't show up because it means they're taking the time to recover properly. See you all next week.

    March 10, 2014

  • Katy F.

    Will likely do something easy closer to home. See you Saturday!

    1 · March 10, 2014

    • Aaron

      Who will lead our pace group if you don't? Might have to go straight to IPA?

      1 · March 10, 2014

  • Morgan

    I'm sure most people will be resting after lake sammamish, but I'll be doing 12x400s if anyone wants to join me.

    2 · March 9, 2014

    • Eddie B.

      What training plan is that on?

      March 10, 2014

    • Morgan

      Mine :) for my 10k in 2 weeks.

      March 10, 2014

  • Alison

    Running easy from home this week. I'll be back next week!

    1 · March 10, 2014

  • Anna

    Is anyone else doing the marathon training workout?

    March 10, 2014

    • Momodou

      I think Stefanie is but she's doing it early. Maybe that's Morgan is doing too(12x400s).

      March 10, 2014

  • Chris H.

    I'm going to miss the workout tonight as I have another obligation but will be available to meet after for a snack. Let me know where your going

    1 · March 10, 2014

  • Traci

    I did my long run yesterday, going to hold off until Tuesday for speedwork.

    1 · March 10, 2014

  • Stefanie

    Getting it done earlier in the day.

    March 9, 2014

    • Momodou

      It's light out at 6:30 these days. Don't leave us :(

      March 10, 2014

    • Stefanie

      Oh, I know Mo. That's not why. I'm a solo parent for 2 weeks so gotta get workout in when I can...I'll be back! :)

      1 · March 10, 2014

  • Amy Y.

    With Mo's post, I've decided to pass on track this Monday. I'll see you some of you guys on Saturday at Mercer Island or the following Monday Night track!

    4 · March 9, 2014

    • Ami N.

      I'm also going to pass on track tomorrow. I'll do a solo nice & easy 6 somewhere. :) See you Saturday, Amy!

      2 · March 9, 2014

  • Momodou

    Congrats to all Lake Samm Half racers. Really good race results. The journey continues towards Bloomsday.

    This Monday's workout:

    Intermediate/Adv:
    RI (rest interval) is 3min for all repeats
    3 x 1000 @ GHMP
    2 x 1000 @ GHMP to 12k pace
    3 x 400 @ mile pace (fast, but not sprinting)
    Cool down jog 8-10 minutes

    Beginners:
    RI (rest interval) is 3:30 to 4min for all repeats
    800 @ GHMP
    3 x 1000 @ GHMP to 12k pace
    2 x 400 @ mile pace (fast, but not sprinting)
    Cool down jog 6-8 minutes

    For those who DID race Lake Samm Half this weekend: Light 3-5mi run with no speedwork of any kind. Hold back the temptation to run fast. Your body needs rest as much as or more than speedwork!

    1 · March 9, 2014

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