Group Training Schedule

Tuesdays: Turbo Cycling Class 5:45pm

Thursdays: Track workout 5:45pm

Sundays: Morning - Various locations (for example: long trail run, transition training, specific practices...)

For direction, locations and rates contact us.

Benefits of adding track to your running program

While beginner triathletes are generally least concerned about the run as almost everyone is familiar with running, proper training techniques for the run deserves just as much attention as the other sports.

Many triathletes train by simply going for steady-paced runs a couple times a week, but adding a well-planned track program to the mix can:

• Dramatically improve your running speed and performance
• Keep your workouts more fun and interesting
• Help you learn how to pace yourself
• Improve your technique
• Help monitor your progress over time
• A great way to meet other like-minded new friends and training partners!

Tracks can be of varying sizes, but the standard track is 400 meters around, which is about a 1/4 mile. Because a coach can see everyone, observe your running, and time you accurately, the track is a great place to work on your running stride and technique, and to monitor your speed and fitness improvements! And, since the track has markers that indicate every 100 meters, with the help of a stopwatch, it's also a great way to learn to pace yourself.

There is no such thing as a standard track workout. But typically you begin with about 10 minutes warm-up (as you should with all workouts), followed by stretches and technique related running drills. Then comes the main workout, which is generally composed of repeated sets of running intervals at specified levels of intensity, with pre-defined rest intervals in between. The running sets can include shorter distances such as 200 meters (1/8 of a mile, or 1/2 way around the track), or longer intervals like 800s (1/2 mile, or twice around the track) or even 1600 meters (about a mile). After the main workout, you should always warm-down and stretch properly.

Below is a (random) example of a track workout:

2 x 200meters (rest interval slow-jog 30 seconds after each 200)
2 x 400meters (rest interval 45 second after each 400)
2 x 600meters (rest interval 1 min after each 600)
2 x 400meters (RI 45sec after each 400)
2 x 200meters (RI 30sec after 200)