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.

  • Jeremiah H.

    Can I come to the Monday night gathering if I am slow and out of shape?

    May 11, 2014

    • Jeremiah H.

      I'm looking forward to getting out there as much as work permits. One question when you say the track is that across from the little golf course?

      May 13, 2014

    • Bruce K.

      Yes, the Lower Woodlands track (across from the little golf course) is the location of the Monday evening meetup.

      1 · May 13, 2014

  • Tony O.

    It was great, thanks for the awesome workout.

    1 · May 12, 2014

  • Momodou

    Nice, big group! Very nice weather! Great workout! What more can we ask for?

    And hey, I even got myself a good workout today - instead of just standing around ;)

    We make a big difference for each other when we come together to workout so thanks for coming out everyone. Hope to see you all next week.

    May 12, 2014

  • Vickie

    Where can you meet up with the beginner group if you arrive a bit later? Running a bit behind in traffic

    May 12, 2014

    • Momodou

      We'll all be at the track. If you don't see anyone running at the track, just wait by the bleachers and we'll be back in no time

      May 12, 2014

  • Stephanie A.

    I was so excited to meet up with everyone Sunday and today. However, while playing football I serverly twisted my ankle. Therefore. I must hold off another week to meet the wonderful track stars.

    May 11, 2014

    • Momodou

      Sorry to hear that Stephanie. Get healthy soon :)

      1 · May 12, 2014

  • Momodou

    Happy Mother's Day to all track star mothers out there!

    This week we’ll mix up running off and on the track with a goal of consistency. Remember your proper hill running form, pump those arms up and lean into your up ‘and’ downhills for a faster time!

    Intermediate/Advanced:
    - 3 x 1000m off track loop w/3-4min jogging RI (rest interval) between intervals
    - jog 5min
    - 3 x 1000m on track w/2:30-3:30min jogging RI between (less rest than the prior set)
    - 3 x 200m accelerations (optional)
    Pace for 1000’s: Goal is to stay somewhat consistent in your sets. First set has an uphill and downhill, second set is totally flat on the track...awayy we go!!

    Beginners:
    - 2 x 1000m off track loop w/same rest as above
    - 2 x 800 or 1000m on track w/same rest as above
    - 2 x 200m accelerations

    May 11, 2014

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