TUESDAY NIGHT TRACK.

ARR offers interval training at two locations each Tuesday evening, at 6:15 at the Rose Mofford Track (23rd Ave. and Brown St.) or at Shadow Mountain High School (2902 E. Shea Blvd.) at 6:40 pm. There is no cost or registration. Just show up and have a good time making new friends while getting stronger and faster.

If you want to continue to train with either group, please become a dues paying member of the Arizona Road Runners, since the membership fees are what covers the cost of the coach at Rose Mofford and the track usage and insurance fees at SMHS. If you have any questions, please send us an email.

The workouts below are from Shadow Mountain High School. Coach Espinoza provides workout details the evening of the workout at the Rose Mofford Track.

This Week’s Workout

Intervals again this Tuesday, June 27, with the fast running starting at 7:00 p.m.
For our final set of intervals for a couple of months we will do:
2 x (800 – 600 – 600) @ faster than 5K pace, 3 minute recovery, 5 minutes between sets. Finish with a final 800.

Historical Workouts

June 20, 2017

Intervals again this Tuesday, June 20th with the fast running starting at 7 pm.
Here is the workout:
4 x (800, 200) + a final 800.
Run the 800s at a little faster than 5K pace, 3 minute break. Run the 200s at 1 mile pace. Walk back to the original start line, hydrate and repeat. Finish with a final 800.

June 13, 2017

Intervals again this Tuesday, June 13th with the fast running starting at 7 pm.
The workout is 5 x (2 x 400) at one mile pace.
You do this workout in sets of two. Run a lap, walk a half lap, run a lap, walk back to the initial start line, have a quick refreshment and repeat.

June 6, 2017

Intervals again this Tuesday, June 6th with the fast running starting at 7:00 pm.
 The workout for the week is:
2 x (800 – 400 – 200 – 1000) at 5K pace down to faster than 1 mile). Rest intervals of 3, 2 and 1 minute. 5 minutes between sets.

May 30, 2017

Intervals again this Tuesday with the fast running starting at 6:40 pm.
 The workout for the week is:
4 x (1000) @ slightly faster than 5K pace, plus a final 800. 4 minutes between intervals. Walk across the football field to the start line. Most of your break is the walk back to the start line.

May 23, 2017

Intervals again this Tuesday May 23rd with the fast running starting at 6:40 pm.
 The final workout prior to the ARR Summer Series #1 is:
1600, 1200, 800, 2 x 400, 2 x 200 at 10K down to sub-mile pace. Rest of 5, 4, 3, 2 and 1 minute between intervals.

May 16, 2017

Intervals again this Tuesday May 16th with the fast running starting at 6:40 p.m.
We are continuing to focus on workouts leading to the ARR Summer Series #1 on Saturday May 27th.
The workout for the week is 2 x (800 – 600 – 400 – 200) +800

May 9, 2017

Intervals again this Tuesday, May 9th with the fast running starting at 6:40 pm.
Working towards the ARR Summer Series, with SS#1 on Saturday, May 27th, the workout for the week is:
 2 x (3 x 800) @ faster than 5K pace, 3 minute recovery, 5 minutes between sets.
 If you are intent on doing a marathon workout, try:
 2 x (4 x 800) @ 10K pace, 90 second recovery, 5 minutes between sets.

May 2, 2017

Intervals again this Tuesdays, May 2nd with the fast running starting at 6:40 pm.
Here is the workout leading up to the ARR Summer Series:
2 x (800 – 400 – 200 – 1000) with recovery of 3, 2 and 1 minute. 5 minutes between sets. Pace of 5K down to 1 mile.
If you are committed to a marathon training workout, try the 3 x 2000 @ 10K pace, 3 minute recovery. That’s a good threshold run.

April 25, 2017

Intervals again this Tuesday, April 25th with the fast running starting at 6:40 pm.
Without a target marathon, we will be running intervals that focus on preparing for the upcoming ARR Summer Series. Here is the workout for the week:
 2 x (800 – 600 – 600) @ faster than a 5K pace. Recovery of 3 minutes; 5 minutes between sets. Finish with a final 800.

April 18, 2017

This week, April 18th will be the ARR Open Mile. Everyone is invited to attend. Please arrive early to register for the evening’s one mile runs.

April 11, 2017

Intervals again this Tuesday, April 11th with the fast running starting at 6:40 pm.
Best of luck to our runners who will be running the Boston Marathon on April 17th!
Here are the workouts for the week:
Marathon:
2 x (4 x 800) @ 10K pace, 90 second recovery, 5 minutes between sets.
5K through 1/2 Marathon:
2 x (3 x 800) @ faster than 5K pace, 3 minute recovery, 5 minutes between sets.

April 4, 2017

Intervals again this Tuesday, April 4th with the fast running starting at 6:40 pm.
Here are the workouts for the week:
Marathon:
1 mile – 2 mile – 1 mile at slightly slower than 10K pace, 4 and 7 minutes recovery.
5K through 1/2 Marathon:
2 x (800 – 400 – 200 – 1000) at 5K and faster pace. Recovery of 3, 2 and 1 minute. 5 minutes between sets.

March 28, 2017

Intervals again this Tuesday, March 28th with the fast running starting at 6:40 pm at SMHS.
Here are the workouts for the week:
Marathon:
3 x (800 – 600 – 400 – 200) @ 10K – 5K pace, 1 minute recovery, 4 minutes between sets.
5K through 1/2 Marathon:
2 x (800 – 600 – 400 – 200) @ faster than 5K pace, 3 – 1 minute recovery, 5 minutes between sets. Finish with a final 800.

March 21, 2017

Intervals again this Tuesday, March 21 with the fast running starting at 6:40 pm at Shadow Mountain HS.
This week we will have three workout options:
Timed mile preliminary. Practice your mile pace prior to the ARR Open Mile (4/18)
Marathon:
5 – 7 x (1,000) @ 10K pace, 2 minute recovery
5K through 1/2 Marathon:
 4 x (1,000) @ faster than 5K pace, 4 minute recovery. Finish with a final 800.

March 14, 2017

Intervals again this Tuesday, March 14th with the fast running starting at 6:50 pm.
We do not have access to the Shadow Mountain High School track this week. We will meet at the Rose Mofford Park track, 23rd Ave, north of Mountain View. The track is adjacent to 23rd Ave and across the street from W Brown St.
Here are the workouts for the week:
Marathon:
3 x 2,000 @ 10K pace, 3 minute recovery.
5K through 1/2 marathon:
4 x 1,200 @ 5K pace, 4 minute recovery.

March 7, 2017

Intervals again this Tuesday, March 7th with the fast running starting at 6:40 pm.
Here are the workouts for the week:
Marathon:
3 x (800 – 600 – 600) @ 5K pace, 90 second recovery, 5 minutes between sets.
5K through Half Marathon:
2 x (800 – 600 – 600) @ faster than 5K pace, 3 minute recovery, 5 minutes between sets. Finish with a final 800.

February 28, 2017

Intervals again this Tuesday, February 28th with the fast running starting at 6:40 pm.Here are the workouts:
Marathon:
2 x (4 x 800) @ 10K pace, 90 second recovery, 5 minutes between sets.
5K through 1/2 Marathon:

2 x (3​ x 800) @ ​faster than 5​K pace, ​3 minute​ recovery, 5 minutes between sets.

February 21, 2017

Intervals again this Tuesday, February  21st with the fast running starting at 6:40 pm at Shadow Mountain High School.
Here are the workouts for the week:
Marathon:
3 to 4 x (1,600m) @ 10K pace, 3 minute recovery.
5K through 1/2 Marathon:
1,600, 1,200, 800, 2 x 400, 2 x 200 starting at 10K pace and working down to 1 mile pace. Recovery of 5, 4, 3, 2 and 1 minute.

February 14, 2017

Intervals again this Tuesday, February 14th with the fast running starting at 6:40 pm at Shadow Mountain High School.
Here are the workouts for the week:
Marathon:
3 x (800 – 600 – 400 – 200) at 10K to 5K pace, 1 minute recovery, 4 minutes between sets.
5K through Half Marathon:
2 x (800 – 600 – 400 – 200) at faster than 5K pace, 3 to 1 minute recovery, 5 minutes between sets. Finish with a final 800.

February 7, 2017

Intervals again this Tuesday, February 7th with the fast running starting at 6:40 pm.
Here are the workouts for the week:
Marathon:
5 to 7 x (1,000) @ 10K pace, 2 minute recovery.
5K through 1/2 Marathon:
4 x (1,000) @ slightly faster than 5K pace, 4 minute recovery. Your walk back to the start line is part of your recovery. Finish with a final 800.

January 31, 2017

Intervals again this Tuesday at Shadow Mountain High School, with the fast running starting at 6:40 pm. Please arrive earlier to fit in your own warm-up.
Marathon:
1 mile – 2 mile – 1 mile at slightly slower than 10K pace, breaks of 4 and 7 minutes.
5K through 1/2 Marathon:
2 x (800 – 600 – 600) @ faster than 5K pace, 3 minute recovery, 5 minutes between sets. Finish with a final 800.

January 24, 2017

Intervals again this Tuesday, January 24th with the fast running starting at 7 pm at the Rose Mofford Park Track.
Directions to Rose Mofford Track: the key is that the track is accessed from 23rd Ave. You can reach the track by heading south from Peoria Ave or by coming off 19th Ave and heading west on Mountain View Rd. to 23rd Ave. Use maps.google.com and put in 23rd Ave and W. Brown St. and look to the left and you will see the parking lot.
 Here are the workouts:
Marathon:
3-4 x( 1,600 m) @ 10K pace, 4 minute recovery.
 5K through 1/2 Marathon:
4 x (800, 300) @ little slower than, little faster than 5K pace; 4 minute recovery. Finish with a final 400.

January 17, 2017

Intervals again this Tuesday, January 17th with the fast running starting at 7 pm at the Rose Mofford Park Track.
I think it was more difficult to find the Rose Mofford Track than I realized. The key is that the track is accessed from 23rd Ave. You can reach the track by heading south from Peoria Ave or by coming off 19th Ave and heading west on Mountain View Rd. to 23rd Ave. Use maps.google.com and put in 23rd Ave and W Brown St and look to the left and you will see the parking lot.
We are setting up a new marathon schedule that culminates with the Boston Marathon on April 17, 2017.
Here are the workouts:
Marathon:
5 x( 1,000) @ 10K pace, 3 minute recovery.
5K through 1/2 Marathon:
4 x (1,000) @ 5K pace, 4 minute recovery. Finish with a final 800.

January 10, 2017

Intervals again this Tuesday, January 10th at Rose Mofford Sports Complex track, 9833 N. 25th Ave., 85021 with the fast running starting at 7 pm. Please conduct your warm-up to not interfere with the other ARR group that will be completing their workout on the track.
Here are the workouts for the week:
Marathon:
2 x (4 x 800) @ 10K pace, 90 second recovery, 5 minutes between sets.
5K through 1/2 Marathon:
2 x (3 x 800) @ faster than 5K pace, 3 minute recovery, 5 minutes between sets.

January 3, 2017

Intervals again this Tuesday. January 3rd at Mescal Park with the fast running starting at 10:20 am.
Here are the workouts for the week:
Marathon:
1 mile – 2 mile – 1 mile at slightly slower than 10K pace. 4 and 7 minute recovery.
5K through 1/2 marathon:
2 x (800 – 400 – 200 – 1000) @ 5K pace to 1 mile pace. Recovery of 3, 2 and 1 minute. Five minutes between sets.

December 27, 2016

Intervals for Tuesday, December 27th will be held at Mescal Park, 11015 N 68th St, Scottsdale, AZ 85254.
The fast running will start at 10:20 am. Please arrive earlier to fit in your own workout. (For those working, sorry, but there are no lights at Mescal Park) and high school tracks are not available over the holidays.)
Here are the workouts for the week:
Marathon:
3 x (800 – 600 – 400 -200) @ 10K down to 5K pace. 1 minute recovery. 3-5 minutes between sets.
5K through 1/2 Marathon:
2 x (800 – 600 – 400 -200) @ faster than 5K down to 1 Mile pace.3-1 minute recovery. 5 minutes between sets. Finish with a final 800.