6 O'Clock Group
For those experienced with Interval Training and comfortable with executing the Speed Work as a group without much guidance. The upcoming workout plan will be emailed to you a day or two in advance. To be added to this email list, send a message to John Marsden
This group is appropriate for runners of all fitness levels and experience.
Runners new to running track intervals will feel comfortable since it includes some instruction and explanation.
The workouts are designed to allow faster and slower runners to execute the same workout together.
A group warm-up and cool-down will be led as part of the planned workout.
Each workout will have a key thought, motivational quote or nugget of coaching to get you thinking as well as running.
The 645 Group meets at 6:45 PM at the University of Guelph Stadium. To be added to the email list for this group send a message to David Brooks
Your intervals times for every workout will be recorded and tracked throughout the season. This allows you to estimate your fitness level and help you in running the correct interval pace and race pace.
3000 Meter Time Trials
Every 7 Weeks there will be a 3000m Time Trial on the track. These popular workouts serve as a race simulation to test your fitness while training. The Time Trial will be held at 6:00pm and 6:45pm. If the field is sufficiently large, each group will break up into 2 heats.
Timing chips will sometimes be used to record your lap splits and official time.
Time Trial Dates:
645 Group - 7 Week Workout Periodization
Week 1 - 5 Minute Intervals
Week 2 - 10 X 400m
Week 3 - 8 X 600m
Week 4 - 7 X 800m
Week 5 - Speed Play - 16 X 200m accelerations
Week 6 - Ladder - 200,800,200,300,400,800,strides,200,300,400,800,
Week 7 - 3000M Time Trial + 2X800M
You may start ANY week.
Q: How do I get started?
A: You do not need to train to prepare to run Tuesday Track. Simply choose the 6 O'Clock or 6:45 group and come on out. You may start ANY week. No need to email us to ask if you are fast enough. :-)
When you arrive at the track, ask for John Marsden or David Brooks and introduce yourself.
Q: How do I register?
Q: Is there a fee?
A: A suggested contribution of $35 will help offset track rental, insurance and other expenses.
Cheque payable to 'The Guelph Victors' or Cash
Submit your payment to John Marsden.
Location: University of Guelph Stadium Track
The Guelph Victors Workouts
Spring And Summer
Group 1 Intervals on Track - Tuesday 6:00 p.m. until 6:30 p.m. - interval training for experienced runners.
Group 2 Intervals on Track - Tuesday 6:45 p.m. until 7:30 p.m. - for runners new to interval training or those who prefer a slightly slower pace
Tempo Runs - Thursday - workout location and type varies and will be emailed to everyone on the Victors email list
Fall and Winter
Tempo Run on Roads - Tuesday 6:00 p.m. - Meet at The Running Works, Downtown Guelph
Indoor Track Workout - Thursday 7:00 p.m. - Starting January, Location University of Guelph Fieldhouse.
Year-Round Runner's Bootcamp -
- essential drills and exercises to break through your current performance plateau