Schedule for Spring/Summer (March 29, 2022 – November 1, 2022)
Commonwealth Lake Park, SW Butner Rd and SW Huntington Ave. Beaverton, Oregon
Warm-up and Cool Down
Arrive at the east end Commonwealth Lake Park on Butner Rd a bit early to stretch and drink some fluids. We start at 6 p.m. After the workout, you should cool down and stretch a bit and drink some more fluids. This will help prevent lactic acid build up in the muscles so they don’t get sore.
Caution
Bring your own fluids if you want to drink during your run. There is water at the beginning and end during warmer days.
Repeat sessions are designed for experienced runners. As a guide, you should not be doing repeat training if your weekly mileage is less than 20 miles per week and no more than 10% of your weekly mileage should be composed of repeat sessions. Be sure to take a rest day or a very easy run day after any speed workouts. All participants should be medically able and properly trained before participating in any physical exercise.
Repeats and Recovery
To keep the workouts simple, recoveries will generally be 200-400 meters between intervals depending on how long the interval is. Most of our repeat sessions consist of 2.5 miles of speed plus your recovery. You can always adjust your workout accordingly if you want to do more or less speed.
Steady State Runs/Walks
For those who just want to run or walk a designated distance, we have a 4.5 mile and 6.7 mile route. The 1.5-mile warm-up is included in these routes. These routes have written directions but enough people have run these that you shouldn’t need them. If you want to go a shorter distance, we can make adjustments for you.
Interval Schedule
- March 29 – Mile, 1200, 800, 400
- April 5 – 1×1200, 2×800, 3×400
- April 12 – 2×800, 6×400
- April 19 – 4×800, 2×400
- April 20 – 1200, 800, 400, 800, 800
- May 3 – 1×800, 3×400 (2 sets)
- May 10 – 1×1200, 2×800, 3×400
- May 17 – 2×800, 1×400 (2 sets)
- May 24 – Mile, 800, 400, 800, 400
- May 31 – 5×800
- June 6 – 1×1200, 3×800, 1×400
- June 14 – 9×400
- June 21 – Mile, 2×800, 2×400
- June 28 – 1×800, 3×400 (2 sets)
- July 5 – 5 x 800
- July 12 – 1×1200, 2×800, 3×400
- July 19 – 2×800, 1×400 (2 sets)0.0
- July 6 – 4×800, 2×400
- July 26 – Mile, 3×800
- Aug. 2 – 9×400
- Aug. 9 – 1×1200, 3×800, 1×400
- Aug. 16 – 2×800, 6×400
- Aug. 23 – 5×800
- Aug. 29 – Mile, 1200, 800, 400
- Sep. 6 – 2×800, 1×400 (2 sets)
- Sep. 13 – 4×800, 2×400
- Sep. 20 – 1200,800,400,800,800
- Sep. 27 – 1×800, 3×400 (2 sets)
- Oct. 6 – 9×400
- Oct. 11 – Mile, 3×800
- Oct. 18 – 5 x 800
Safety Run Wear reflective and bring lights. - October 25 – 1×1200, 3×800, 1×400
- Nov. 3 – 9X400
