Ok peops--just what you've all been waiting for... I Run, You Run Track Nights! We'll meet at the W-L Track around 7pm. Everyone is welcome! A lot of us are pretty new to track-work, so don't feel like you need to have any experience with intervals or other timed runs.

If you're new, feel free to take some steady-paced or run/walk laps to build up your mileage and stamina. The spongy track surface will be a nice change from roadrunning and treadmills. If you're looking for a challenge, you can use this time to work on speed training. I won't have a set schedule for the group, but I'll post some beginner workouts at the bottom of this announcement. And if the track's not your thing, don't worry--we'll be switching back to hills next week!

Track Info
1 lap = 1/4 mile = 400 meters

Parking/Metro
Lots of street parking and small lots around the high school, but please make sure to read signs as I'm not sure which areas are zone parking. The closest Metro station is Ballston (take Fairfax Dr. to Stafford St; about 4 blocks).

Here are 2 beginner speed workouts from Runner's World:
Runners should be able to run comfortably for 30 minutes 3-4 times a week.

1 mile warmup, stretch, then choose #1 or #2.

WORKOUT #1: CURVES AND STRAIGHTAWAYS
On the straightaways do strides (comfortable sprint pace), and jog around the curves. Start with two to four laps, and add a lap every other week or as you feel ready.

WORKOUT #2: 200 REPEATS
Run 200 meters (half a lap) at 90 percent effort, then jog for another 200 meters. Repeat the cycle until you've done four to six full laps.