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SUMMERVALS • On hold due to track access and Physical Guideline restrictions

Track interval training of up-tempo, fast runs (repeats) followed by rest periods (intervals) of slower running to build aerobic strength, improve running efficiency, and adapt to race-specific intensity. Workouts vary every week.

Nancy Rollins, our Summervals Coach, is a Boston Marathon age group winner, CARA Senior Female runner of the year and Chicago Marathon age group winner. She's  also a top-ten age-graded runner in 5K, 1/2-marathon and marathon distances.

Summervals are designed for runners of all levels of experience, age, personal goals and speed. Whether you are new to interval training or are a seasoned veteran, I am here to support you in your continued development as a runner. We run four speed groups, from very fast to not so very fast. And, with typically 60 - 70 or more runners every week, the groups are large and very friendly.

I look forward to sharing with you the principles of physiology, cardiovascular conditioning and the most effective training approaches, so you can reach your potential as a runner. 


How do intervals help runners?

Your longer, steady weekly runs (done in ERC group runs, we hope!) build aerobic conditioning and are essential in developing strength and endurance.  Interval training – both Wintervals and Summervals – helps you build aerobic strength, improve your running efficiency, and adapt to race-specific intensity. Intervals help you run faster and/or maintain your speed by training your body to better process lactic acids. If you are new to intervals, you should begin to see results after about 4 weeks, if you stick to it… so it’s important to participate every week if possible.

So called “interval training” is divided into up-tempo, fast runs (repeats) followed by rest periods (intervals) of slower running. For instance, we might run 400 meter repeats (once around the track) followed by a rest “interval” of a slow 200-meter jog. What's interesting is much of the training effect comes during the rest interval, when the heart recovers from and adapts to the stress of the exercise. The greatest stimulus for heart development occurs during the first 10 seconds of the rest interval. This is why I will be reminding you to jog the interval so you can truly benefit from this training, You’ll want to walk, but please try to keep jogging!


Good news: It is common for runners to run the repeats (e.g., the 400 meters) too fast! You will benefit more if you keep it to a target pace you've set for yourself: a 5K PR, or a 10K fall race or to do Chicago in 3:30 (8m/m). if you don't race or don't know your pace, try to run 10% to 20% faster than you do normally. If you find yourself working too hard, back off, be patient, your body will adapt. Athletes should feel energized, never “beat,” at the end of speed work.

Have I piqued your interest? I certainly hope so!

I like to think of our group at the track as a community, the closest thing to being a kid again on the playground. Remember those days? Please come join us!

  • Arrive at 6:15 PM to warm up for at least 5 - 10 minutes of slow jogging. This helps to prevent injury and starts the mental and physical rehearsal for the faster running.
  • We will begin at 6:30 with announcements and an explanation of the work-out for the evening.
  • Dress in layers, your body will heat up with the faster pace.
  • Bring your own secret fluids; the water fountain is slow and out-of-the-way.
  • Cool down with another 5 -10 of slow jogging, then join in the stretch session.
Pizza Nights at Temperance, last Wednesday Apr - Sept


Summervals in the Morning

Can't make it to evening Summervals? Join Nancy at ETHS, 6:15am Wed.







Track work improves your speed!

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Final 2019 Workouts are here!

October 2019 workouts

2 Person Relay Results

2019 August Relay

Time Trial Results
2019 Fall Mile Time Trial

2019 Spring Mile Time Trial