Track Workouts

The beauty of running in circles is that we can all be together no matter what our standard. 

We do the warm up and drills together then the main workout split into about 3 groups based on 5K PR pace:

• Group 1: sub 7 minute mile
• Group 2: 7-9 minute mile
• Group 3: 9+ minute mile

We all do about the same amount (20-25 mins) of hard work, we just differ in number or distance of intervals 

Track Etiquette

• Arrive early to warm up and stretch.
• Always run counterclockwise during your main set. Many like to warm-up and cool-down in reverse direction - HOWEVER - please only do this if you can do so safely without impeding access to others.
• The lanes of a track are like lanes on a freeway. The inside lanes on the left are reserved for faster runners. The lanes farther to the right are for the not-so-fast runners and walkers.
• Always pay attention to runners around you when you are starting and stopping.
• Try not to run more than two people abreast (shoulder to shoulder) so you aren't blocking the way for faster runners.
• Move to the right if you hear someone yelling "track" or "on your left." This signals that a runner is coming up on your left to pass you.
• Always look both ways before crossing the track.
• Do not just STOP or stand on the track. When finishing an interval make sure you are not stopping or slowing down in front of someone running behind you.
• It is never acceptable to intentionally touch another person on the track in an effort to get around them - if they are not paying attention or do not know the rules PLEASE explain these rules to them in a positive manner.

Rancho Workouts

Incorporating hill interval workouts into the training routine is a powerful way to build strength, speed, and mental resilience. These sessions break the monotony of track running, offering a dynamic change of terrain that challenges both body and mind. Running on hills and unpaved ground not only enhances cardiovascular endurance but also sharpens descending technique and improves overall run stability—making you a more confident and capable athlete on any course

Like the track workout, we do the warm up and drills together then the main workout split into about 3 groups based on 5K PR pace.

Rancho Etiquette (In addition to track etiquette)

• Respect wildlife and nature: Don’t disturb animals or plants
• Don’t block the trail: If you need to stop, step off the path to avoid obstructing others.
• Yield appropriately: Uphill runners generally have the right of way. Always yield to horses and be courteous to slower trail users.
• Announce your presence: When overtaking hikers or runners, use a friendly “On your left!” or “Passing!” to avoid startling them.