Weekly Runs: Monday Wednesday Saturday Sunday

SPEED WORKOUTS

Monday Speed Workouts:

Weekly speed workouts are held at 5:30 p.m. at the Highland High School track or in Sugarhouse Park, except for July 5 (Independence Day weekend) and September 6 (Labor Day) when they will be held at 8:00 a.m. Please park in Sugarhouse Park on the east side, just across from Highland High School track (2100 S. and about 1600 E.)

Date Marathon Workout 5K / 10K Workout
Jul 5 2010 Speedwork at 8:00 am. 10-14 x 400, 2 minutes recovery Speedwork at 8:00 am. 10-12 x 400, 2 minutes recovery.
Jul 12 2010 3 x 1600, 5K pace, 3 minute recovery 10 x 300
Jul 19 2010 4-6 sets of 800, 400, 200. 2 minutes recovery, 3 minutes betwen 200 and 800 10 x 400
Jul 26 2010 8 x 800, 20 seconds faster than 5K pace, 400 recovery 20 x 200
Aug 2 2010 2 x 200 (200 recovery), 400 (90 second recovery), 800 (2 minute recovery), 1200 (3 minute recovery), 1600 (3 minute recovery), 1200, 800, 400, 2 x 200 2 x 200 (200 recovery), 400 (90 second recovery), 600, (2 minute recovery), 800 (2 minute recovery), 800, 600, 400, 2 x 200.
Aug 9 2010 10 x 800, 3 minutes recovery 6 sets - 200, 400
Aug 16 2010 2 x 400, 2 minutes recovery 8 - 12 x 400, 2 minutes recover
Aug 23 2010 3 x 1600, Marathon pace 10 x 300
Aug 30 2010 5 x 1200, 3 minutes recovery. (Easy 3 mile recovery run for those running Ogden Marathon.) 2 x 200 (200 recovery), 400 (90 second recovery), 600, (2 minute recovery), 800 (2 minute recovery), 800, 600, 400, 2 x 200
Sep 6 2010 6-10 x hill. The hill on the southwest corner of the park. 6-10 x hill. The hill on the southwest corner of the park.
Sep 13 2010 Speedwork at 8:00 am with kickball to follow. 10 x 400, 2 minutes recovery. Speedwork at 8:00 a.m. - 8 - 10 x 400. Kickball game after workout.
Sep 20 2010 6 x 800, 5K pace, 3 minutes recovery 6 - 8 sets - 200, 400.
Sep 27 2010 2 x 200 (200 recovery), 400 (90 second recovery), 800 (2 minute recovery), 1200 (3 minute recovery), 1600 (3 minute recovery), 1200, 800, 400, 2 x 200 2 x 200 (200 recovery), 400 (90 second recovery), 600, (2 minute recovery), 800 (2 minute recovery), 800, 600, 400, 2 x 200.
Oct 4 2010 6 x 1200, 5K pace, 3 minutes recovery 20 x 200.
Oct 11 2010 4 x 1600, 5K pace, 3 minutes recovery 8 - 10 x 300.
Oct 18 2010 Speedwork at 8:00 am. 10-14 x 400, 2 minutes recovery Speedwork at 8:00 am. 10-12 x 400, 2 minutes recovery.

Training Runs

Training Runs are informal, non-competitive runs (or walks) open to members and their guests. Non-members are welcome, but are asked to join the Club if they plan to participate on a regular basis. There is no entry fee and no facilities are provided. Runners just arrive, socialize, run (or walk), and usually go out to eat afterwards. The basic distance can be altered to fit individual needs. Contact Karla Hoggard at 801-792-7412 for more information.

Wednesday Evening Training Runs

Training runs are held at 6:00 p.m. at rotating locations as listed below.

Date Location Directions
Jul 7 2010 State Capitol East Capitol Blvd. and Bonneville Blvd. Meet along the east side of the Capitol.
Jul 14 2010 South Jordan River Parkway 5400 S. just west of the traffic light at 1000 W. Meet at Taylorsville Millrace Park, on the west side of the river.
Jul 21 2010 Zions Bank / Old Mill Office Park* 6510 S. Big Cottonwood Canyon Rd; in the Zions Bank parking lot across from the Old Mill Office complex.
Jul 28 2010 Highland High School 2100 S. 1700 E. Meet in the North Parking lot.
Aug 4 2010 Murray Park* 296 E. Murray Park Ave (about 5000 S.). Park next to the outdoor swimming pool.
Aug 11 2010 Liberty Park* 700 E. 1300 S. Meet in the northern parking area east of the central park area, parallel to 700 E.
Aug 18 2010 Rotary Glen Park Sunnyside Ave. and Crestview Drive (east of Hogle Zoo). Meet in the parking lot.
Aug 25 2010 Highland High School 2100 S. 1700 E. Meet in the North Parking lot.
Sep 1 2010 Liberty Park 700 E. 1300 S. Meet in the northern parking area east of the central park area, parallel to 700 E.
Sep 8 2010 Millcreek Canyon 3241 E. 3760 S. Meet in the Skyline High School parking lot east of the school. The run will head up Millcreek Canyon. Trails and Wasatch Blvd. are also options.
Sep 15 2010 Red Butte Canyon Red Butte Canyon Rd. and North Campus Dr. (U of U Campus). Meet in the visitor parking lot by the Red Butte Garden Summer Concert entrance, behind Fort Douglas.
Sep 22 2010 Dimple Dell Regional Park 10400 S. 1300 E. Meet in the parking lot.
Sep 29 2010 Popperton Park 11th Ave. and Virginia St. Meet in the parking lot for the sports fields.
Oct 6 2010 Redwood Multipurpose Center 3060 S. Redwood Rd. Meet in the parking lot behind the building.

* These runs are part of the annual Summer BBQ Series. Club members have agree to host participants at a local park or their residences after the run to enjoy conversation, camaraderie, and food. Participants are asked to bring a side dish or dessert to share, as well their choice of beverage to drink.

Saturday Long Runs

Beginning July 10, Saturday morning long runs will be held at 6:00 a.m. at rotating locations as listed below. For these long training runs, please be aware that participants are generally running a pre-planned pace and distance. We recommend that you inquire in advance with other club members either at a training run or through our email list to confirm whether others are planning on running a similar distance and pace.

Date Location Directions
Jul 10 2010 Little Cottonwood Canyon 4323 S. Little Cottonwood Canyon Rd. Meet in the Park & Ride lot at the mouth of the canyon.
Jul 17 2010 Highland High School 2100 S. 1700 E. Meet in the north parking lot by the large sign.
Jul 24 2010 Park City (Kimball Junction) Meet by Maxwell’s restaurant at 1456 New Park Blvd. Take I-80 east to Park City / Kimball Junction exit. Head south, take 2nd left onto Uinta, which turns into New Park Blvd.
Jul 31 2010 Cottonwood Recreation Center 7500 S. 2700 E. Meet in the parking lot. We will carpool to the State Capitol for a point to point run back to the recreation center.
Aug 7 2010 Draper Park 12450 S. 1300 E. Meet in the north parking lot.
Aug 14 2010 Granite High School 3305 S. 500 E. Meet in the parking lot.
Aug 21 2010 Little Cottonwood Canyon 4323 S. Little Cottonwood Canyon Rd. Meet in the Park & Ride lot at the mouth of the canyon.
Aug 28 2010 Tanner Park 2700 S. 2700 E. Meet in the parking lot.
Sep 4 2010 Sunnyside Park 840 S. 1600 E. (Sunnyside Ave.). Meet in the parking lot.
Sep 11 2010 Cottonwood Recreation Center 7500 S. 2700 E. Meet in the parking lot. We will carpool to the State Capitol for a point to point run back to the recreation center.
Sep 18 2010 Highland High School 2100 S. 1700 E. Meet in the north parking lot by the large sign.
Sep 25 2010 Little Cottonwood Canyon 4323 S. Little Cottonwood Canyon Rd. Meet in the Park & Ride lot at the mouth of the canyon.
Oct 2 2010 State Capitol East Capitol Blvd. and Bonneville Blvd. Park on the street along the northeast end of the Capitol.


Sunday Morning Runs:

On most Sundays, a small group meets for an informal fun run. All runs begin promptly at 8:00 a.m. Meet at the Highland High School north parking lot, 2100 S. 1700 E. Attendance is variable. Distance (generally ranging from 5-8 miles) and pace depend on the group.

Runners participating in fun runs or other SLCTC events are expected to have a signed waiver on file with the Membership Committee. If you need additional information, contact the Board at slctrack@xmission.com.