Weekly Workout Overview
Club members can participate in a variety of workouts, from structured track workouts to distance runs to group runs. See below for more information on our Monday & Wednesday track workouts, Tuesday tempo runs, and more.
Monday & Wednesday Track Workouts
Led by our coaches, track workouts are held two days per week: Mondays and Wednesdays.
Monday track intervals are shorter (totaling 3600 meters) and are designed to increase speed; Wednesday track intervals are longer (totaling 4800–5200 meters) and are designed to improve endurance. Many of our members participate both days; some do one or the other. It’s up to you.
Location: In the warmer months, we meet at the Brown Stadium Track – use the Sessions Street entrance. In the cooler months, we meet at Brown’s Olney-Margolis Athletic Center (OMAC), located at 235 Hope St., Providence. Members receive regular emails, plus get numerous announcements at track practice in advance of the transition from outdoors to indoors and vice-versa.
Time: Monday and Wednesday mornings at 5:45 am. When we are outdoors, track practice is also held Wednesday evenings at 5:45 pm. Please note that Wednesday morning and evening workouts are identical, so plan to do one or the other, not both.
Notes on indoor practices: Because we run on a smaller track than when we run outdoors, proper warmup and stretching are essential to staying injury free. Plan to arrive by 5:45 am to allow time for stretching. The track opens at 5:30 am.
There is no fee for attending indoor workouts; just let the attendant know you are with the RMHP running club. Showers are available but don’t leave anything valuable in the locker room during your workout. All parking is on street—do NOT park in the Brown lots. The 24-hour hotline for Brown closings in case of inclement weather is 863-3111.
This week's track workout
Due to the coronavirus, we cannot physically train together as a club. We are encouraging everyone to maintain a level of fitness and here are some workouts to help you do that.
Start all workouts with a ½ mile to mile warmup and finish them with a ½ mile to mile cool down.
In addition to your normal mileage runs during the week, the following workouts are substitutes for the speed workouts we would normally do on the track Monday and Wednesday. The coaches assume that most of you will be running on the roads.
If you have any questions concerning the workouts, feel free to email one of the coaches:
- Bob or Anne firstname.lastname@example.org
- Jon email@example.com
- Rick firstname.lastname@example.org
- Peter pmsedgwick@SSOsales.com
- Mike Michael@fadilassociates.com
April 6 – Pickups
30 second pickups x 8-15
During a 3-5 mile run at a comfortable pace, alternate 30 seconds of fast running (pickups) with 2 minutes at the comfortable pace, nonstop.
April 8 – ½ miles (800 meters)
Repeat ½ mile runs (800 meters) with a ½ - 2 minute jog recovery x 5-8
Either measure the distance beforehand, or run the ½ miles at the pace times you’ve been doing indoors.
April 13 – Out and back
During an out and back run of 2.5 – 5 miles, run out 1.25 – 2.5 miles at your normal road training pace, then turn around. On the way back, use the telephone poles to measure your fast running as follows –
Run faster for 2 consecutive poles, then jog slowly to the next pole, and repeat that pattern all the way back to your starting point.
April 15 – Ladder
At your present 5k pace, run 6 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute with a 90 second easy jog recovery between each run.
Want to read some great tips on training, as well as injury prevention and recovery?
If you’re ever wondering whether outdoor practice is on given the weather, here’s our policy: If it rains, we all get wet. Only lightning will halt outdoor practice.
Tuesday Tempo Sessions
The second and fourth Tuesday of each month, the club offers a tempo run starting at 6:00 am from the front of the JCC on Elmgrove Avenue. The goal is to run an even pace for 4 to 12 miles in preparation for a 5K through a marathon. The RMHP coaches will time a 6-minute, 7-minute, 8-minute, and 9-minute paced group. Please let Bob Rothenberg know if you plan to attend and which pace works best for you. Be warmed up and ready to go at 6:00 am.
Saturday Group Runs
June through August: 7:30 am; September through May: 8:00 am
Every Saturday we gather at the end of Blackstone Blvd. (near Hope St).
To view a listing of all the Saturday morning group running routes as well as alternate routes for those that would like to go longer/shorter/varied, click here.
In case of bad weather, our cancellation policy for the Saturday runs is to go by the Providence Parking Ban. If there is a parking ban in effect, the run is cancelled. In any event, club members should always use their own best judgment with regard to both driving and running conditions in inclement weather.