Pace Groups
A Group (7 min / mile and faster)
B Group (7:30 to 9:00 min / mile)
C Group (9:30 min / mile and slower)
Track Safety and Etiquette Tips:
- 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 warmups running clockwise; the workouts running counterclockwise.
- Do leave your music and earphones at home.
- Do pay attention to runners around you when you are starting and stopping.
- DO NOT spit on the track or field. Please be respectful of others using the facilities.
Track Tips: Make Your Intervals Count!
- 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 mid-pack, runners.
- Lanes 7-9 are for beginner or back-of-the-pack runners.
- Pass on the left and move right for your recover.
- B Group Example: Run in lane 4-5 for your intervals and move over to lane 6 for recovery.
- Run a consistent pace.
- Consistency on running your interval times is most important so whatever your intervals are set to be attempted to run them at all the same split times.
- Abide by the prescribed recovery between workouts that is set for each workout. Proper recover between intervals is very important.
- Run at your own pace to make this the best workout for you!
- Our interval workouts are just one day of several days during the week of training so you should not feel
overwhelmed at the end of your workout.
- Our interval workouts are just one day of several days during the week of training so you should not feel
- Relax your shoulders.
- Propel your hands and arms forward instead of side to side.
- Try not to cross arms across your body.
- Relax your hands.
- Hold your mid finger and thumb together. Practice holding a small pebble while running harder to prevent you from tightening up your hands.
- Use your arms to pick up speed.
- The quicker you propel your hands and arms forward the more your legs and body will move with that continues motion.