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Thursday Track Speed

🕒 6:30 PM

📍 Rice Stadium, Pelham Bay Park

Structured speed work and interval training

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Route Details

July Week 4

Thursday Night Twilight Series

Location: Rice Stadium, Pelham Bay Park

Meet up at 6:15 p.m. for a warm-up.

Warm-up:

1 mile slow jog
10-20 minutes of drills
Stretching

Run Start Time: 6:30 p.m. sharp

The training should be completed by 7:45 p.m.

Bring hydration and fuel to maintain your hydration.

If the temperature is above 60 degrees, adjust your pace and recover.

6(800)) meters recovery 3 minutes of active jog

4 minutes of recovery before the 400

6(400) Recovery 2 minutes of active jog

Cool down with 800 meters

If you let me know your 1200 , 800, 400 and 200 meters times I maybe able to adjust your pace. For me to work with you you have to be consistent, on time and always represent BDBR on our training runs.

What to expect

Training is structured around interval workouts with specific paces for each group.

Workout Structure:
800 meters: 400-meter recovery jogs at 50-65% of your pace (don't stop).
Rest: 3 minutes before 400-meter intervals.
400 meters: 200-meter recovery walks.
Cool down: 800 meters.

The goal is to have individuals within the same pace train together as a cohesive unit. This way, you can run as a group in races and support each other during your runs. Groups should not exceed 5 runners—this is sprint training.

Important: Strict adherence to recovery time is essential for long-term progress. If you cannot complete the workout at the scheduled time, you may be in the wrong pace group.

Pace Groups (October Example)

Group A (Code F)

800m: 2:29 | 400m: 1:14 | 200m: 0:45

Group B (Code SX)

800m: 2:59 | 400m: 1:30 | 200m: 0:55

Group 1 (Code S)

800m: 3:29 | 400m: 1:44 | 200m: 0:55

Group 2 (Code E)

800m: 3:58 | 400m: 1:50-1:59

Group 3 (Code N)

800m: 4:29 | 400m: 2:14

Group 4 (Code T)

800m: 4:58 | 400m: 2:29

Let us know your 5K pace. If you're new, we'll assign a goal pace for you.

Why Speed Work?

Speed work helps improve your performance, increase your speed, and enhance your overall running efficiency—not just on race day, but in your everyday runs too.

Physical Benefits

Improves running efficiency: Better form, stride length, and cadence
Increases speed and endurance: Run faster and longer
Builds strength: Stronger muscles and cardiovascular system
Enhances anaerobic capacity: Perform at higher intensities

Mental Benefits

Builds mental toughness: Speed work is challenging and develops resilience
Increases confidence: Proves what you're capable of achieving
Develops focus: Teaches proper form under intensity
Race-day preparation: Simulates race conditions and pacing

Types of Speed Work at the Track

🏃 Sprints

Short, all-out efforts (typically 100-400 meters) to improve raw speed and explosive power.

⚡ Interval Training

Alternating periods of high-intensity running with active recovery to improve cardiovascular fitness and speed.

🔥 Warm-Up Matters

Always warm up 30 minutes before starting speed work. Start with shorter intervals and focus on maintaining good form.

Training Frequency: In the off-season, incorporate 1-2 speed workouts per week. During race season, continue up to three weeks before your main race. Balance speed work with endurance training and always listen to your body.

Important Guidelines

⏰

Punctuality

Joining late disrupts the group's tempo. If you're coming for the first time, arrive early (around 6:15 PM) for instructions. We take a group picture before we start—it will be dark by the time we finish.

🎒

Bring Your Own

Please bring your own fuel and hydration. This is essential for optimal performance during interval training.

👕

BDBR Gear

This is a free training program hosted by BDBR. We ask that you wear our gear and represent the club. We take photos for presentations.

⚡

Weather Advisory

If there is lightning or thunder, we don't run. Safety is our top priority.

📋

Team Requirements

You must be consistent and punctual. Maximum 3 absences or late arrivals. You must be able to complete the training at the assigned pace.

🏃

Racing This Weekend?

If you're racing this weekend, it's advisable to skip track and recover. If you need to run, keep it in zone 1-2. You want rested legs for race day.