Run Workouts
Track Attack Running offers group run workouts on the track, offering full and modified versions of the workout to accommodate the needs of most runners. The workouts are designed for runners, triathletes and duathletes seeking to improve running efficiency, strength and speed. Our focus is to motivate, educate and facilitate novice to experienced athletes in reaching their running goals. Our workouts are geared at runners training for 5Ks to Marathons who can run a mile between 5 and 12 minutes. But anyone with a willingness to learn how to become a more efficient, stronger runner will benefit from attending Track Attack Running. Novices will learn how to run correctly before developing injuries from improper running form and get a great workout. Experienced athletes get the much overlooked skill work and improved racing performance with the recommended high intensity, low duration workout during race week.
Coach Chi-An and Coach Tony no longer reside in the Sacramento area, but left their influence with two organizations before moving. Please contact Total Body Fitness for Track Attack style workouts in Sacramento and Specialized Multisport Training for track attack style workouts in Folsom / El Dorado Hills. Coach Tony is hoping to begin administering weekly track workouts at Kezar Stadium in San Francisco in 2009 so subscribe to blog updates to be notified.
Workouts are coached from start to finish with personal attention given to each athlete. The program design follows a periodized training schedule with Base in the Winter, Build in the Spring, Race in the Summer, and Maintenance in the Fall. Running efficiency is emphasized through education, practice of drills, and feedback from the coaches. The total workout distance is between 3.5 and 7 miles depending on the athlete and season. As the peak racing season progresses, the focus shifts from skill-building aerobic to strength-building anaerobic. In addition to the personal challenge, workouts are structured to be fun and to foster a friendly team environment.
Each workout routine follows the approximate schedule below:
0:00 - 0:10: warm-up, fuel, hydrate
0:10 - 0:15: pre-stretches
0:15 - 0:30: form drills, announcements
0:30 - 1:30: track workout main set
1:30 - 1:40: cool-down, fuel, hydrate
1:40 - 1:50: post-stretches
1:50 - 2:00: core strength
Additional benefits include the following:
- Certified instructors able to give Individual attention to athletes
- Heart-rate based training for individuals with monitors
- Monthly time-trial testing to determine proper training zones and track progress
- Water provided during the workouts
- Continued education, tips and advice on running and fitness in general
- Be part of a community and receive discounts from sponsors such as Therapeutic & Sports Body Works and MetroSport
Track Attack Running is not a club or team - it's a group. Whether you are already a member of a team or club, Track Attack Running workouts will be waiting for you when you need them. Just pay $10 (cash or check) every time you drop in, no obligation or committments required. Track Attack Running is the perfect supplement to your team, club or individual running workouts.