Track Workouts

Members: Find out about weekly workouts and club activities through the Willamette Valley Triathlon Club Group at Yahoo! Sign up is easy and free. After you sign up, posted messages will be e-mailed straight to you and you can discontinue at any time. So get started.

You can do the workouts alone, as your schedule allows, or you can meet up with a group that meets at West Salem High School on Mondays at 4:45 a.m. or at South Salem High School on Mondays at 5 a.m., Tuesdays at 5 a.m., or Tuesdays at 5:30 p.m..

Find your pace on our Pace Chart or use the Pace Calculator.

Contact the Run Coordinator if you have questions or want help in determining your pace.

Previous track workouts are listed here.

Weekly Runs

Saturday mornings – Informal groups meet at the Governor's Cup at 7 a.m. for long runs.

Saturday mornings – Gallagher Running and Walking Clinics
If you have a goal but you don't know where to start or want a more structured group to keep you accountable, Gallagher Fitness Resources offers the following: Store-based GROUP clinics include year-round Saturday morning Half Marathon/Marathon Training and the Tuesday Women's Beginning Walking and Running Clinic held for 12 weeks March through May and August through October.

Wednesday evenings – meet at Gallagher Fitness Resources at 5:30pm for speed workout sessions.

For more information on these and other weekly run groups, contact the run coordinator.

Many club members join the Gallagher Fitness Resources group on Wednesday evenings at 5:30pm at Riverfront Park in Salem for speed workout sessions. For more information, contact the run coordinator.



more about pace

• Our track workouts are based on Jack Daniel's running formula. He uses four training paces:
— Repetition (R) pace, (fastest)
— Interval (I) pace
— Threshold (T) pace
— Easy (E) pace (recovery).

• Use your recent (5K, 10K, 15K, Half Marathon, or Marathon) time to determine your pace. See Pace Calculator.
• E-mail the Run Coordinator if you would like to be added to the pace chart or have the chart updated.


Training Intensities

Easy / Long (E/L) Pace
At 65-79% of max. heart rate, this non-straining intensity is used for recovery runs, warm-up, cool-down and long runs. The primary purpose is to build a base for more intense workouts by strengthening the heart and increasing the muscles ability to use oxygen, and to recover between hard workouts. Daniels recommends that most training mile are performed in E pace.
Typical E runs include continuous runs up to about an hour.

Marathon (M) Pace
At 80-90% of max. heart rate, this intensity is primarily aimed towards training for a marathon. The pace is one at which the runner hopes to complete. The pace can be included in other programs for a more intense workout, especailly if the runner feels fresh and there is enough time to recover afterwards.

Threshold (T) Pace
At 88-92% max heart rate, this intensity is aimed to raise the lactate threshold. The runner should be able to sustain this pace for up to 60 minutes during racing. Daniels describe this intensity as "comfortably hard". In elite runners, the pace matches the half marathon pace, while less trained runners will run at around 10K pace. Daniels points out the importance of keeping the given pace to reap the benefits of the training. T runs are typically performed as continuous "tempo" runs for 20 minutes or more, or as "cruise" interval training with 3 to 10 of 3 to 15 minutes long work bouts, having 20%-25% rest intervals in between. No more than 10% of the weekly miles should be run in T pace.

Interval (I) Pace
At 98-100 % max heart rate, this intensity stresses the VO2max to raise the maximum oxygen uptake capacity. Since the pace is very intense, it can only be sustained for up to 12 minutes during racing. To cope with the intensity, and to train for longer periods of time, this training is performed as interval training, hence the name. The interval between each work bout should be a little less than the time of the work bout.
For example, an I session can be 6 x 800 m at I pace with intervals as long as the time a 400 m recovery jog takes. At most 8% of the weekly training miles should be I pace.

Repetition (R) Pace
R pace is very fast training aimed to improve speed and running economy. The training is performed as short interval training, with typically 200 m work outs, with full recovery intervals in between. No more than 5% of the weekly miles should be R pace.

Contact the Run Coordinator if you have questions or want help in determining your pace group.