Outdoor Track

From April through November, we run outdoor track workouts on Tuesdays at the University of Guelph’s Alumni Stadium. There are two sessions, 6–6:45 and 6:45–7:30 pm. Register for these workouts by clicking the button below!

What is speed work? These are short intervals (from 200–1000 metres) run at faster than 5K race pace, with recovery periods in between. We’ll start planning these workouts in early spring 2018. See last year’s summer workouts, below.

Newcomers: you’re welcome to try us out for a week or two before formally joining and paying the membership fee – we want you to be sure you’re comfortable before registering formally.

If you come:

  • arrive 10 minutes early to warm up, or run to the facility as your warm up (it’s about 2K from the corner of Gordon and Wellington)
  • bring a water bottle (there is water inside the stadium, but none available on the track)
  • you’re welcome to attend either the 6 pm or 6:45 pm sessions, and determine which one feels right for you – the two sessions are not divided strictly by pace

2017 Workouts  designed by Taylor Milne

Date Week Type of workout
April 18 Anaerobic Intervals:
6 X (500m @ 3K pace / 45s rest / 300m hard / 4m rest) = 4.8km total
April 25 Time-based Intervals:
2 X (800m @ 5km pace every 6 min), 3 X (600m @ 3km pace ever 5 min), 4 X (400m @ Mile pace every 3.5 min) = 5km total
May 2 Week 1 Anaerobic intervals: 1000 meter “breakdowns” —
2 x this set with a 5 min rest in between: 800m @ 5K pace, 45s rest, 200m hard / 600m @ 5K pace, 45s rest, 400m hard / 500m @ 5K pace, 500m hard = 6km total
May 9 3K Benchmark Run (Time Trial)
May 16 Week 2 Time-based Intervals
4×90 seconds on 60 rest (3K pace)
2 min rest
10 min Fast Tempo (comfortably fast, not able to speak sentences)
2 min rest
4×90 seconds on 60 rest (sub 3K pace)
May 23 Week 3 Leg Speed
5 X (4x200m on 30s rest) 3 min set rest
May 30 Week 4 Tempo/Cruise/Aerobic Intervals
4x1200m on 2 min rest
Run each 1200 meters according to following schedule:
Lap 1: comfortably fast
Lap 2: full speed
Lap 3: comfortably fast
June 6 Week 5 Anaerobic Intervals
1000m @ 3k pace/ 60s rest / 400m @ mile pace
~4min rest
800m @ 3k pace / 60s rest / 400m @ mile pace
~4min rest
400m @ mile pace / 60s rest / 400m @ mile pace
~3min rest
1000m @ 3k pace
June 13 Week 6 Pace Training
3 or 4 sets* of (4 X 400m at 3K race pace on 60s rest)
3min rest between sets
* 4 sets if your 400s are 1:55 or faster
otherwise 3 sets
June 20 Week 7 3K Benchmark Run (Time Trial)
June 27 Week 1 Anaerobic Intervals – Good Ole Fashioned 800s
7x800m
Sub 20min 5k runners start every 5 min
20-25min 5k runners start every 6 min
25min+ 5k runners start every 7 min
July 4 Week 2 Time-based Intervals
2×4 min on 2 min rest
3 min recovery
3x3min on 1.5 min rest
3 min recovery
4x2min on 1 min rest
July 11 Week 3 Leg Speed
4x(4x300m on 45 rest)
3 min set rest
July 18 Week 4 Tempo/Cruise/Aerobic Intervals
4 or 5 x1200m on 2.5 min rest
Run each 1200 meters according to following schedule:
Lap 1: fast (about 5K speed)
Lap 2: comfortable (about Half Marathon speed)
Lap 3: fast (about 5K speed)
July 25 Week 5 Anaerobic Intervals
1000m @ 3k pace/ 60s rest / 400m @ mile pace
~4min rest
800m @ 3k pace / 60s rest / 400m @ mile pace
~4min rest
400m @ mile pace / 60s rest / 400m @ mile pace
~3min rest
1000m @ 3k pace
Aug. 1 Week 6 Pace Training
5x600m with 75 rest at 3km pace
5 min rest
5x300m on 30 rest at 3km paceNext Week: 3K Benchmark Run
Aug. 8 Week 7 3K Benchmark Run (Time Trial)
6:00PM and 6:45PM
2 heats at 6:00 if necessary
Aug. 15 Week 1 Anaerobic Intervals
3 x this set: 1000m @ 3K effort, 60 sec rest, 400m @ mile pace, 4 min rest
plus: 1 x 800m
Aug. 22 Week 2 Time-based Intervals
2×4 min on 90 rest
3x3min on 60 rest
4×2 min on 30 rest2 min set rest.
Aug. 29 Week 3 Leg Speed
– 3 x 300 metres on 1 min rest, at mile pace (i.e. hard)
– repeat 3 times, with 5 min set rest in between
Sept. 5 Week 4 Tempo/Cruise/Aerobic Intervals
4-5x 1200m on 2 rest
Run as follows
First 800m at Half Marathon pace
Final 400m at 5km pace
(Same for all intervals)
Goal is to practice finishing hard while a bit fatigued
Sept. 12 5 Anaerobic Intervals
4 x 1000m 60s rest 400m
3km pace for 1000m and then faster for the 400m
4 min rest between setsfinish with a single 800m
Sept. 19 Week 6 Pace Training
3-4 sets of 4 X 500m at 3K race pace on 75s rest
3min rest between sets
Sept.26 3 sets of 6 X 200m at mile pace on 45s rest
3 min rest between sets
Oct. 3 Week 7 3K Benchmark Run (Time Trial)
6:00PM and 6:45PM
2 heats at 6:00 if necessary
Oct. 10 8 X 800m on 90s rest (10Km effort)
Oct. 17 Two Weeks Left Switching Gears
3 X 2000M (5 laps) with ~5 min recovery between sets
Lap 1 – comfortable (Half Marathon Pace)
Lap 2 – fast
Lap 3 – comfortable active recovery
Lap 4 – fast
Lap 5 – comfortable active recovery
(we need to emphasize the contrast in pace from lap to lap)
Oct. 24 Partner up 400’s Two-Person Relay
15x 400 (the rest is as long as it takes your partner to do 400m)Suggestion: 5km pace to start going down to 3km pace