TUESDAY NIGHT TRACK.
Tuesday Night Track is presently suspended due to the pandemic.
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. Note: if you see that the high school is using the field for soccer or another event and don’t see any runners, please go to the Shea Middle School track at 29th St just north of Shea Blvd.
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
Historical Workouts
Typical Workout
The workouts below illustrate what we did back in 2017. This provides an idea of the workouts run at Shadow Mountain High School.
We run at SMHS from September through June with the fast running starting at 6:40 pm.
Over the summer we do hill repeats and some workouts at Mescal Park in Scottsdale. Email to inquire about details.
June 20, 2017
June 13, 2017
June 6, 2017
May 30, 2017
May 23, 2017

May 16, 2017
May 9, 2017
May 2, 2017

April 25, 2017
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
2 x (4 x 800) @ 10K pace, 90 second recovery, 5 minutes between sets.
April 4, 2017
March 28, 2017
March 21, 2017
March 14, 2017
March 7, 2017
February 28, 2017
2 x (4 x 800) @ 10K pace, 90 second recovery, 5 minutes between sets.
2 x (3 x 800) @ faster than 5K pace, 3 minute recovery, 5 minutes between sets.
February 21, 2017
February 14, 2017
February 7, 2017
5 to 7 x (1,000) @ 10K pace, 2 minute recovery.
January 31, 2017
1 mile – 2 mile – 1 mile at slightly slower than 10K pace, breaks of 4 and 7 minutes.
January 24, 2017
January 17, 2017
January 10, 2017
2 x (4 x 800) @ 10K pace, 90 second recovery, 5 minutes between sets.
January 3, 2017
December 27, 2016
3 x (800 – 600 – 400 -200) @ 10K down to 5K pace. 1 minute recovery. 3-5 minutes between sets.