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Kingstowne Striders Track Workouts

The track workout season returned on June 13, 2017!

Torch Weekday Runs

Every Tuesday during the summer (June - September, 2017) meet us at Edison High School (5801 Franconia Rd) at 6:30 PM for a track workout.

Don't be frightened by the word "Track"! These workouts focus on aspects that are usually ignored by most runners but make a huge difference, regardless of your current speed or ability. We work on elements of running such as cadence, form, power, efficiency, focus, and the mental aspects of running through drills, strength work, and focused, shorter, but faster running.

Track Workouts are open to all current members of the Kingstowne Striders, are inclusive to all speeds, beginners and casual run/walkers, and have just enough variety to keep it fun. And if you can't make it every week, we understand; the workouts are flexible enough for the occasional summer break. This is one of the few events running event that requires a paid Striders membership for liability reasons and to cover the cost of the professional coach and our permit for use of the Fairfax County Edison High School track. However, you can try one Track Workout session for free.

>>What do I wear and bring to track? 
Proper "wicking" running attire, hat, headband, shoes (not too worn), Running/GPS stop watch (to track time) water, towel and a smile! Please check weather and make sure to hydrate the night before and day of with 8 oz of water every 2 hrs. 

>>Can I walk/run on the track?
Yes but make sure you use the slower/outer lanes.

>>Can I wear an iPod or other device?
I suggest you don't but if you must, make sure that you can hear someone behind you. I prefer you focus your mind on working and breathing. It makes you mentally stronger. 

Lane one: inner most lane is for the fast runners. Outer is for slower or walkers. Note: if you want to pass, pass on right. 

100 meters: ¼ of a lap/the length of one straightway
200 meters: ½ of a lap (a curve and a straightway)
400 meters: one lap around track
800 meters: ½ mile or two laps around track
1600 meters: 1 mile or four laps around track

>>How fast should I run?
Please try to find pace prior to coming, if not arrive 10 mins earlier. 400 meter intervals should be between 5K and mile race pace. 800 meter should average 5K race pace. You should run at least 20 miles a week of base training before attempting track. But if you are a beginner/walk/runner just let me know. mcmillanrunning.com is our recommended pace calculator.

See you Tuesday!
Coach Amelia