Spring Track Program

Join us for the MVS Spring Track season!

Your coaches are here to keep you motivated with fun and challenging workouts that will improve your fitness and help you run stronger.

We encourage runners of all levels and distances to join. We aren't intimidating, but we are invigorating! We love our diverse groups of new walk-to-run members, recreational runners, runners seeking a personal record, and those competing to place in their age group.

The 12-week season goes from late April to mid July and will give all participants:

One track session per week
Individualized feedback from the coaching staff
A training plan, if desired
Social opportunities to meet other runners
Clinics on optimizing your running to help you get the most from the sport
Fun!

The registration fee is $75. All registrants must be current MVS members. You will not be able to sign up for track without first signing up as a member, see links below. The membership fee is $28 per year. If you are not a member, we’d like to welcome you to our running community. Refunds will be made for cancellations prior to the start date only.

Tuesday Track Season. April ??-July ??. Warmed up and ready to run from 6-7:15 pm. Location: North Andover Middle School.

Wednesday Track Season. April ??-July ??. Warmed up and ready to run from 6-7:15 pm. Location: North Andover Middle School.

Become a Member

Supplemental Workouts

Three interval sessions to keep you on track!

1.Ladder

Mid: 400, 800, 1200, 1600, 1200, 800, 400 @ 5k-10k pace (faster on shorter repeats, slower on 1200s and 1600); 90-second recovery jogs

Long: 400, 800, 1200, 1600, 1600, 1200, 800, 400 @ 5k-10k pace (faster on shorter repeats, slower on 1200s and 1600s); 90-second recovery jogs with a 2-minute standing rest between 1600s

Walk to Run: 3x (400, 800, 400 run) with 90-second walks between intervals and 2-minute rests between sets

2. Decreasing Rests

Mid: 3x (4x400); recovery jogs between intervals of 90, 60, 30 seconds; 60-second standing rest between sets

Long: 4-5x (4x400); recovery jogs between intervals of 90, 60, 30 seconds; 60-second standing rest between sets.

Walk to Run: 3x (3x400) with 90- and 60-second walks between intervals and 90-second rests between sets

3. Progression Run

Mid: 6-8x 600 meters, faster with every interval, starting at a warmup pace and ending at 5k pace. 200-meter jogs between repeats.

Long: 10x 600 meters, faster with every interval, starting at a warmup pace and ending at 5k pace. 200-meter jogs between repeats.
Long:

Walk to Run: 5-6x 600 meters with 200-meter walks between intervals.