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Tuesday Night Metro Workouts

The Track Club workouts during the late-Spring/Summer months are at beautiful, historic Balboa Park. We meet on the grass near 6th avenue at Nutmeg Street. You can't miss us. Just look for the big group of people with short shorts and running shoes on!
 
Around the time of year that daylight savings time ends we move under the lights to Balboa Stadium for track workouts. Map
 
Workout begin at 6:00pm. You are encouraged to warm up and stretch on our own prior to 6:00pm so that you are ready to start on time. 
 
Visitors - You are welcome as a guest to participate in our workouts.  San Diego residents who participate regularly are encouraged to join the Track Club as a member. Individual membership is only $50.00 / yr. and you can sign up online by visiting the Membership page.
  

SUMMARY

  • When: Tuesday evenings 
  • Time: 6:00pm
  • Location: On the grass north of the restrooms east of 6th between Nutmeg & Olive
  • What: Club members and visitors/guests converge to participate in structured interval-type workouts in a fun, supportive environment

NOTE: Coach Paul typically uses Heart Rate as a guide to measure effort. Use the Target Zone Calculator to help you determine your personal aerobic heart rate ranges. *use this as a general guide only. Each person is different and many factors can affect heart rate. Consult a physician with any questions. 
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DETAILS:

Tuesday, Sept 20, 2016
8 x 400 Fitness Circuit.
 
Tuesday, Sept 27, 2016
10 x 400 at 5K pace with a 1 min recovery
 
Tuesday, Oct 4, 2016
4 x 400 at 5K pace; 1-2-3-4 cone tempo followed by 4 x 400 at 5K pace
 
Tuesday, Oct 11, 2016
2 x 1000 at 5K pace with 2 minute recovery followed by 1-2-3-4 cone tempo run and 1 x 100o at 5K pace
 
Tuesday, Oct 18, 2016
3 x 1 mile at 5K pace with 3 minute recovery between intervals
 
Track Etiquette

Some general rules for you to remember:

  • Do wear your Track Club shirt, singlet or club apparel. School officials will be policing visitors, including those who use their facilities after hours.
  • Do allow time to park in a nearby lot and remember we will finish in the dark, so pick a safe place.
  • Do understand numerous groups use the field and track; don't start warming up on the field or oval if another group is still using it. Wait your turn.
  • Do make sure you look both ways before you cross over to the field upon arrival or departure. Listen carefully. If someone yells "Track!" it means a fast runner is approaching in Lane 1 or 2 and someone is blocking it.
  • Do respect others' paces. When we have large groups, such as during our marathon training season, the following designations exist:
    • Lanes 1-3 are reserved for the fastest runners. Never stand in these lanes.
    • Lanes 4-6 are for intermediate, or midpack, runners.
    • Lanes 7-9 are for beginner or back-of-the-pack runners.
  • Do warmups running clockwise; the workouts running counter clockwise.


Tuesday, September 2:Hill Workout: 5x 3 minute steady state with 2 minute recovery between each interval on the Bridal Trail
Tuesday, September 9:Hill Workout: 6 x Powder/Zig Zag Hills
Tuesday, September 16:Hill Workout: 8 x 200 Hills yard hills at 6th Avenue
Tuesday, September 30: 4 x 400 at 5K pace with 2 minute recovery; 1-2-3-4 Cone Tempo Run followed by 4 x 400 at 5K pace
>Tuesday, October 14:2 x 1000 at 5K pace with 2 minute recovery followed by 1-2-3-4 Cone Tempo Run and 1 x 1000 at 5K pace
Tuesday, October 21:3 x 1 mile at 5K pace with 3 minute recovery between intervals
Tuesday, October 28: Balboa Stadium: 3 x 2000 at 10K pace with 5 minute recovery between intervals
Tuesday, November 4: Balboa Stadium: 400/800/1 mile/800/400 at 5K pace with 1 minute recovery or 2 x 400/ 1 x at half marathon pace (400 jog between intervals.
Tuesday, November 11: Balboa Stadium: 10 x 400's whereby two people partner up and alternate running a 400 and the recovery is the amount of time the partner takes to run a 400.
Tuesday, November 18: Balboa Stadium: 5 x 800/300 at 5K pace with 100 jog between the 800 and 300 and 400 jog between sets.
Tuesday, November 25: Balboa Stadium24th Annual San Diego Track Club Turkey Trot & 8 x 100 strides (Workout begins at 6:15pm)
Tuesday, December 2: Balboa Stadium: 3 Man Relay: 3 person teams running 200 meters each and every member of that three man team will run 200's.
Tuesday, December 9: Balboa Stadium: Gerry Lindgren Indian Run for 5000 meters
Tuesday, December 16:Balboa Stadium: 8 X 400's where a team of 8 people begin each 400 together running in each lane of the track. 2 minute recovery between each interval.
Tuesday, September 2:Hill Workout: 5x 3 minute steady state with 2 minute recovery between each interval on the Bridal Trail
Tuesday, September 9:Hill Workout: 6 x Powder/Zig Zag Hills
Tuesday, September 16:Hill Workout: 8 x 200 Hills yard hills at 6th Avenue
Tuesday, September 23:10 x 400 at 5K pace with 1 minute recovery
Tuesday, September 30: 4 x 400 at 5K pace with 2 minute recovery; 1-2-3-4 Cone Tempo Run followed by 4 x 400 at 5K pace
Tuesday, October 7: 5 x 1000 with 2:30rest between each interval
Tuesday, October 14:2 x 1000 at 5K pace with 2 minute recovery followed by 1-2-3-4 Cone Tempo Run and 1 x 1000 at 5K pace
Tuesday, October 21:3 x 1 mile at 5K pace with 3 minute recovery between intervals
Tuesday, October 28Balboa Stadium: 3 x 2000 at 10K pace with 5 minute recovery between intervals
Tuesday, November 4Balboa Stadium: 400/800/1 mile/800/400 at 5K pace with 1 minute recovery or 2 x 400/ 1 x at half marathon pace (400 jog between intervals.
Tuesday, November 11Balboa Stadium: 10 x 400's whereby two people partner up and alternate running a 400 and the recovery is the amount of time the partner takes to run a 400.
Tuesday, November 18Balboa Stadium: 5 x 800/300 at 5K pace with 100 jog between the 800 and 300 and 400 jog between sets.
Tuesday, November 25Balboa Stadium24th Annual San Diego Track Club Turkey Trot & 8 x 100 strides (Workout begins at 6:15pm)
Tuesday, December 2Balboa Stadium: 3 Man Relay: 3 person teams running 200 meters each and every member of that three man team will run 200's.
Tuesday, December 9Balboa Stadium: Gerry Lindgren Indian Run for 5000 meters
Tuesday, December 16:Balboa Stadium: 8 X 400's where a team of 8 people begin each 400 together running in each lane of the track. 2 minute recovery between each interval.
Partners:
            milestone running