Royal Oak Track Club

Royal Oak Track Club is a FREE running club in Royal Oak, MI. Join for speed workouts and stay for the beers! Each week we have people joining us from East Lansing, Ann Arbor, West Bloomfield, Detroit, Southfield, Madison Heights, Ferndale, Royal Oak, and more.

Schedule

The Royal Oak Track Club meets every Wednesday evening at the Royal Oak Middle School track from April to October (inclusive). Our meeting times change with the sunsets and weather.

April: 6:30pm
May, June, July, August: 7:00pm
September, October, November: 6:30pm

The best parking for the track workouts is in the parking lot for the athletic fields along Lexington Blvd.

Warmup routine: 800 jog, high knees (slow), high knees (fast), butt kicks, leg snappers / kickouts / B-Skips, Carioca (both ways), backwards jog, jog on toes, 2x100m strides

April 2, 2025, 6:30pm: (200 on / 200 off) x 16 reps. Pacing: 200 on @ mile pace, 200 off jog/walk
April 9, 2025, 6:30pm: (800, 600, 400, 200) x 2. Cool down: 400 jog for 800, 200 jog for 600/400/200. Pacing: 800 @ 10k pace, 600 @ 5k pace, 400 @ 5k pace, 200 @ mile pace
April 16, 2025, 6:30pm: (1600) x 1 Rep, (400) x 8 Reps. Cool down: 400 jog for 1600, 200 jog for 400s. Pacing: 1600 @ 10k pace, 400s @ 5k pace
April 23, 2025, 6:30pm: 1600, 1200, 800, 400. Cool down: 400 jog for 1600, 1200, 800. Pacing: 1600 @ 5k pace, 1200 @ 5k pace, 800 @ 5k pace, 400 @ mile pace
April 30, 2025, 6:30pm: 1000 to 100 workout, drop 100 per rep. Cool down: standing rest 150s, drop 15s every 2 reps. Pacing: 1000 thru 500 @5k pace, 400 and 300 @mile pace, 200 and 100 @stride pace
May 7, 2025, 7:00pm: Cards (8 = 800, 4 = 400, Ace/Joker = choose,etc). Cool down: standing rest while waiting for cards. Pacing: 1100 and up @10k pace, 1000 thru 500 @5k pace, 400 and 300 @mile pace, 200 and 100 @stride pace
May 14, 2025, 7:00pm: (1600) x 3 Reps, (200) x 4 Reps. Cool down: 400 jog and 1 min standing rest for 1600s, 200 jog for 200s. Pacing: 1600s @5k pace, 200s @stride pace
May 21, 2025, 7:00pm (Bayshore Week): (300) x 12 Reps. Cool down: 100 walk rest. Pacing: 300s @mile pace
May 28, 2025, 7:00pm: (1600, 1200, 400) x 2. Cool down: 400 rest after 1600s / 1200s, 3 minute rest between reps. Pacing: 1600 @10k pace, 1200 @10k pace, 400 @5k pace
June 4, 2025, 7:00pm: (400, 300, 200, 100) x 3. Cool down: 90s standing rest for 400, 60s for 300, 45s for 200, 30s for 100. Pacing: 400 and 300 @mile pace, 200 and 100 @stride pace
June 11, 2025, 7:00pm: 1600, 1200, 800, 400. Cool down: 1200 medium loop + 2 minute walk between reps. Pacing: 1600 & 1200 @5k pace, 800 @3k pace, 400 @mile pace, 1200 medium @ half pace
June 18, 2025, 7:00pm: (1000) x 3 Reps, (400) x 5 Reps. Cool down: 400 rest after 1000s, 200 rest after 400s. Pacing: 1000 @8k pace, 400 @3k pace
June 25, 2025, 7:00pm (Freedom Run): (800, 400, 400) x 3. Cool down: 400 rest after 800s, 200 rest after 400s. Pacing: 800 @10k pace, 400 @5k pace
July 2, 2025, 7:00pm (Firecracker Mile): (200 on / 200 off) x 8 Reps. 200 on @mile pace, 200 off jog/walk
July 9, 2025, 7:00pm: (1600) x 4 Reps. Cool down: 400 rest after 1600s. Pacing: 1600 @10k pace
July 16, 2025, 7:00pm: (400) x 12 Reps. Cool down: 200 rest after 400s. Pacing: 400 @5k pace
July 23, 2025, 7:00pm: 3200, 100 x 8 Reps. Cool down: 800 jog after 3200, 30s rest after 100s. Pacing: 3200 @5k pace, 100 @stride pace
July 30, 2025, 7:00pm: 2000, 1600, 1200, 800, 400. Cool down: 5 minute, 4 minute, 3 minute, 2 minute rest. Pacing: 2000 and 1600 @10k pace, 1200 and 800 @5k pace, 400 @mile pace
August 6, 2025, 7:00pm (Relays!): (800) x 4 Reps, RELAYS. Cool down: 400 rest after 800s. Pacing: 800 @5k pace
August 13, 2025, 7:00pm: 1000 to 100 workout, drop 100 per rep. Cool down: standing rest 150s, drop 15s every 2 reps. Pacing: 1000 thru 500 @5k pace, 400 and 300 @mile pace, 200 and 100 @stride pace
August 20, 2025, 7:00pm: (1600) x 5 Reps. Cool down: 400 rest after 1600s. Pacing: 1600 @10 mile pace
August 27, 2025, 7:00pm: (800, 400, 200, 200) x 3. Cool down: 400 rest after 800s, 200 rest after 400s/200s, or 3 minute rest between reps. Pacing: 800 @10k pace, 400 @5k pace, 200 @mile pace
September 3, 2025, 6:30pm: (400) x 12 Reps. Cool down: 200 rest after 400s. Pacing: 400 @5k pace
September 10, 2025, 6:30pm: 1600, 1200, 800, 400. Cool down: 1200 medium loop then 2 minute walk between. Pacing: 1600 & 1200 @5k pace, 800 @3k pace, 400 @mile pace, 1200 medium @ half pace.
September 17, 2025, 6:30pm: Cards (8 = 800, 4 = 400, Ace/Joker = choose,etc). Cool down: standing rest while waiting for cards. Pacing: 1100 and up @10k pace, 1000 thru 500 @5k pace, 400 and 300 @mile pace, 200 and 100 @stride pace
September 24, 2025, 6:30pm (Growler Gallop): (1200) x 5 Reps. Cool down: 400 rest after 1600s. Pacing: 1200 @5k pace
October 1, 2025, 6:30pm: 3200, 200 x 8 Reps. Cool down: 800 jog after 3200, 200 jog after 200s. Pacing: 3200 @5k pace, 200 @mile pace
October 8, 2025, 6:30pm: (1600) x 5 Reps. Cool down: 400 rest after 400s. Pacing: 1600 @ goal race pace
October 15, 2025, 6:30pm (Detroit Marathon): (400) x 6 Reps. Cool down: 400 rest after 400s. Pacing: 400 @ goal race pace
October 22, 2025, 6:30pm (Relays!): (800) x 4 Reps, RELAYS. Cool down: 400 rest after 800s. 800 @5k pace
October 29, 2025, 6:30pm: (300) x 12 Reps. Cool down: 100 walk rest. Pacing: 300s @mile pace
November 5, 2025, 6:30pm: Cards (8 = 800, 4 = 400, Ace/Joker = choose,etc). Cool down: standing rest while waiting for cards. Pacing: 1100 and up @10k pace, 1000 thru 500 @5k pace, 400 and 300 @mile pace, 200 and 100 @stride pace
November ??, 2025: ROTC Fall Banquet

2024 Workout Schedule

April 3, 2024, 6:30pm: ??
April 10, 2024, 6:30pm: 800m warmup, 800m, 800m, 4x400m relay races (2), 1600m, 400m, 800m cool down
April 17, 2024, 6:30pm: 800m warmup, 1 mile tempo run, 8x(200m run, 100m walk, 100m jog), 800m cool down
April 24, 2024, 6:30pm: 800m warmup, 1200m, 800m, 400m, 400m, 800m, 1200m, 800m cool down
May 1, 2024, 7:00pm: 800m warmup, 4x800m (each progressively faster), 800m cool down
May 8, 2024, 7:00pm: 800m warmup, mini-Michigan, 1600m, 1200m, 800m, 400m, optional threshold pace loop, 800m cool down
May 15, 2024, 7:00pm: 800m warmup, deck of cards workout, 2x800m, 2x600m, 3x400m, 2 wildcards, 800m cool down
May 22, 2024, 7:00pm: 800m warmup, 6x200m, 6x400m, 6x200m, 400m cooldown
May 29, 2024, 7:00pm: 800m warmup, 4x400m, 4x600m, 4x200m, 800m cool down
June 5, 2024, 7:00pm: 800m warmup, 3x(1000m, 300m, 300m), 800m cool down
June 12, 2024, 7:00pm: 800m warmup, 200m, 200m, 400m, 800m, 1600m, 800m, 400m, 200m, 200m, 800m cool down
June 19, 2024, 7:00pm: 800m warmup, 2x800m, 8x200m, 800m cool down
June 26, 2024, 7:00pm: 800m warmup, 6x400m, 400m rest, relay baton exchange practice, 800m cool down
July 3, 2024, 7:00pm: 800m warmup, 6x600m with 200m recovery, 800m cool down
July 10, 2024, 7:00pm: 800m warmup, 5x800m with 400m recovery, 800m cool down
July 17, 2024, 7:00pm: 800m warmup, 5x1000m with 200m recovery, 400m cooldown
July 24, 2024, 7:00pm: 800m warmup, 3x1600m with 400m recovery, 800m cool down
July 31, 2024, 7:00pm: 800m warmup, farlek: (1 minute fast, 1 minute slow)x12, 800m cool down
August 7, 2024, 7:00pm: 800m warmup, strides, 1600m, 1200m, 800m, 400m, 800m cool down
August 14, 2024, 7:00pm: 800m warmup, 5x(300m fast, 100m slow), 400m recovery, 5x(300m fast, 100m slow), 800m cool down
August 21, 2024, 7:00pm: 800m warmup, 4x200m, 2x400m, 2x800m, 2x400m, 4x200m, 800m cool down
August 28, 2024, 7:00pm: 800m warmup, relay races, 800m cool down
September 4, 2024, 6:30pm: 800m warmup, mini-Michigan again, 800m cooldown
September 11, 2024, 6:30pm: 800m warmup, 1 mile tempo, (100s on and off, run straightaways, jog curves)x4, 1 mile tempo, 800m cooldown
September 18, 2024, 6:30pm: 800m warmup, 4x800m, 4x400m, 800m cooldown
September 25, 2024, 6:30pm: 800m warmup, 1000m to 100m (in decrements of 100m), 800m cooldown
October 2, 2024, 6:30pm: 800m warmup, 4x200m, 3x400m, 2x800m, 3x400m, 4x200m, 800m cooldown
October 9, 2024, 6:30pm: 800m warmup, Whistle running (5 min on, 2 min off)x6, 800m cool down
October 16, 2024, 6:30pm: 800m warmup, Lighter workout (Freep week), 800m cooldown
October 23, 2024, 6:30pm: 800m warmup, mile tempo, 10x200m, 800m cooldown
October 30, 2024, 6:30pm: 800m warmup, end of season races (400m, 800m, 1600m), relays, something fun???
November 6, 2024, 6:30pm: 800m warmup, 4x800m, 800m cooldown
November ??, 2024: ROTC Fall Banquet

2023 Workout Schedule

April 5, 2023, 6:30pm: 800m warmup, 4×100m (100m rest), 2×200m (200m rest), 1×400m (400m rest), Elimination Game, 800m cool down
April 12, 2023, 6:30pm: 800m warmup, 6×800m (400m rest), 800m cool down
April 19, 2023, 6:30pm: 800m warmup, 5x1000m (400m rest), Ladder workout, 800m cool down
April 26, 2023, 6:30pm: 800m warmup, 4x1200m (400m rest), Pyramid workout, 800m cool down
May 3, 2023, 7:00pm: 800m warmup, 3x1600m (400m rest), Fartlek workout, 800m cool down
May 10, 2023, 7:00pm: 800m warmup, 10×400m (200m rest), 800m cool down
May 17, 2023, 7:00pm: 800m warmup, 2×1 mile (800m rest), 4×400m (200m rest), 800m cool down
May 24, 2023, 7:00pm: 800m warmup, 5x800m (400m rest), 2x200m (200m rest), 400m cooldown
May 31, 2023, 7:00pm: 800m warmup, 5x1000m (400m rest), Progressive workout, 800m cool down
June 7, 2023, 7:00pm: 800m warmup, 4x1200m (400m rest), Fartlek workout, 800m cool down
June 14, 2023, 7:00pm: 800m warmup, 3x1600m (400m rest), 800m cool down
June 21, 2023, 7:00pm: 800m warmup, 8×400m (200m rest), 800m cool down
June 28, 2023, 7:00pm: 800m warmup, 2x1 mile (800m rest), 6x200m (200m rest), 800m cool down
July 5, 2023, 7:00pm: 800m warmup, 5x1000m (400m rest), Ladder workout, 800m cool down
July 12, 2023, 7:00pm: 800m warmup, 4x1200m (400m rest), Fartlek workout, 800m cool down
July 19, 2023, 7:00pm: 800m warmup, 5x800m (400m rest), 2x200m (200m rest), 400m cooldown
July 26, 2023, 7:00pm: 800m warmup, 10×400m (200m rest), 800m cool down
August 2, 2023, 7:00pm: 800m warmup, 5x1000m (400m rest), Pyramid workout, 800m cool down
August 9, 2023, 7:00pm: 800m warmup, 4x1200m (400m rest), Fartlek workout, 800m cool down
August 16, 2023, 7:00pm: 800m warmup, 3x1600m (400m rest), 4x200m (200m rest), 800m cool down
August 23, 2023, 7:00pm: 800m warmup, 8x400m (400m rest), water balloon relay, 800m cool down
August 30, 2023, 7:00pm: 800m warmup, 5x1000m (400m rest), Pyramid workout, 800m cool down
September 6, 2023, 6:30pm: 800m warmup, 4x1200m (400m rest), Strides, 800m cooldown
September 13, 2023, 6:30pm: 800m warmup, 5x800m (400m rest), 2x200m (200m rest), 800m cooldown
September 20, 2023, 6:30pm: 800m warmup, 4x800m (400m rest), 3x400m (400m rest), 800m cooldown
September 27, 2023, 6:40pm: Special event: Tigers game @ Comerica Park
October 4, 2023, 6:30pm: 800m warmup, 3x1600m (400m rest), 5x200m (200m rest), 800m cooldown
October 11, 2023, 6:30pm: 800m warmup, 8x400m (200m rest), Pyramid workout, 800m cool down
October 18, 2023, 6:30pm: 800m warmup, 4x1200m (400m rest), 800m cooldown
October 25, 2023, 6:30pm: 800m warmup, 5x800m (400m rest), 4x200m (200m rest), 800m cooldown
November 1, 2023, 6:30pm: 4×800m
November 8, 2023, 6:30pm: 800m, 800m, 1600m, 400m
November 15, 2023: ROTC Fall Banquet

2022 Workout Schedule

April 6, 2022, 6:30pm: 800m warmup, 4×100m (100m rest), 2×200m (200m rest), 1×400m (400m rest), Elimination Game, 800m cool down
April 13, 2022, 6:30pm: 1200m, 800m, 400m, 800m, 1200m
April 20, 2022, 6:30pm: Deck of Cards workout (draw a card to determine distance)
April 27, 2022, 6:30pm: 4x1200m paceline; 400m jog
May 4, 2022, 7:30pm: Star Wars workout
May 11, 2022, 7:30pm: 3x1600m; 400m jog
May 18, 2022, 7:30pm: 2x800m, 1600m; 400m jog
May 25, 2022, 7:30pm: 1600m, 1200m, 2x800m; 400m jog
June 1, 2022, 7:30pm: 6×200m, 6×400m, 6×200m
June 8, 2022, 7:30pm: (400m fast, 400m -20s)×4, 400m walk, (400m fast, 400m -20s)×4
June 15, 2022, 7:30pm: 4×400m, 4×400m relay race, 200m-200m-400m-800m sprint medley relay race, 6×400m
June 22, 2022, 7:30pm: 1200m, 800m, 400m, 800m, 1200m, 3×70m strides
June 29, 2022, 7:30pm: 1 mile tempo, 10×100m shuttle relay race, 1 mile tempo
July 6, 2022, 7:30pm: 4×600m
July 13, 2022, 7:30pm: 4×800m
July 20, 2022, 7:30pm: (200m, 200m, 400m, 800m)×2
July 27, 2022, 7:30pm: 4×800m
August 3, 2022: 4×400m water balloon relay race, 1600m two balloon race
August 10, 2022, 7:30pm: 3×1k
August 17, 2022, 7:30pm: 3×1200m
August 24, 2022, 7:30pm: fartlek (1min fast, 1min slow)×12
August 31, 2022, 7:30pm: 2×200m, timed 40yd dash, timed 100yd dash, 2×400m
September 7, 2022, 6:30pm: 4×200m, 2×400m, 2×800m, 2×400m, 4×200m
September 14, 2022, 6:30pm: 3×1600m
September 21, 2022, 6:30pm: 2×800m, 8 in and outs, 2×800m
September 28, 2022, 6:30pm: 2×800m, 8 in and outs, 2×800m
October 5, 2022, 6:30pm: 1000m to 100m (in decrements of 100m)
October 12, 2022, 6:30pm: 1200m, 800m, 400m, 400m, 800m, 1200m
October 19, 2022, 6:30pm: Whistle running (5min on, 2min off)×6
October 26, 2022, 6:30pm: 400m, 800m, 1200m, 1200m, 800m, 400m (wear a costume!)
November 2, 2022, 6:30pm: 4×800m
November 9, 2022, 6:30pm: 800m, 800m, 1600m, 400m
November 16, 2022: ROTC Fall Banquet

2021 Workout Schedule

May 26, 2021: 800m, 400m, 2×200m, 400m, 800m, 2×200m
June 2, 2021: 6×200m, 6×400m, 6×200m
June 9, 2021: (400m fast, 400m -20s)×4, 400m walk, (400m fast, 400m -20s)×4
June 16, 2021: 4×400m, 4×400m relay race, 200m-200m-400m-800m sprint medley relay race, 6×400m
June 23, 2021: 1200m, 800m, 400m, 800m, 1200m, 3×70m strides
June 30, 2021: 1 mile tempo, 10×100m shuttle relay race, 1 mile tempo
July 7, 2021: 4×600m
July 14, 2021: 4×800m
July 21, 2021: (200m, 200m, 400m, 800m)×2
July 28, 2021: 4×800m
August 4, 2021: 4×400m water balloon relay race, 1600m two balloon race
August 11, 2021: 3×1k
August 18, 2021: 3×1200m
August 25, 2021: fartlek (1min fast, 1min slow)×12
September 1, 2021: 2×200m, timed 40yd dash, timed 100yd dash, 2×400m
September 8, 2021: 4×200m, 2×400m, 2×800m, 2×400m, 4×200m
September 15, 2021: 3×1600m
September 22, 2021: 2×800m, 8 in and outs, 2×800m
September 29, 2021: 2×800m, 8 in and outs, 2×800m
October 6, 2021: 1000m to 100m (in decrements of 100m)
October 13, 2021: 1200m, 800m, 400m, 400m, 800m, 1200m
October 20, 2021: Whistle running (5min on, 2min off)×6
October 27, 2021: 4×400m relay race, 4×800m relay race
October 29, 2021: 5×100m (wear a costume!)
November 17, 2021: ROTC Fall Banquet

2020 Workout Schedule

March 15, 2020: Saint Patrick's Parade Corktown Races 5k
April 8, 2020: Ladder workout: 4×100m, 2×200m, 1x400m, 2×200m, 4×100m
April 15, 2020: Whistle running (5min on, 2min off)×6
April 18, 2020: Martian Races 5k, 10k, 13.1mi, 26.2mi
Use code ROTCMARS10 for 10% off registration
April 22, 2020: 1200m, 800m, 400m, 800m, 1200m
April 29, 2020: 4×400m, 2×800m, 4×400m relay race, 2×800m relay race
May 6, 2020: 3×1600m
May 8, 2020: Hightail to Ale 5k
May 13, 2020: 7×800m
May 20, 2020: 4×200m, 2×400m, 2×800m, 2×400m, 4×200m, 3×70m strides
May 27, 2020: 8×400m, 4×400m relay race, sprint medley relay race
June 3, 2020: 6×200m, 6×400m, 6×200m
June 10, 2020: (400m fast, 400m -20s)×4, 400m walk, (400m fast, 400m -20s)×4
June 17, 2020: 4×400m, 4×400m relay race, 200m-200m-400m-800m sprint medley relay race, 6×400m
June 20, 2020: Run/Walk Boom! 5k
June 24, 2020: 1200m, 800m, 400m, 800m, 1200m, 3×70m strides
July 1, 2020: 1 mile tempo, 10×100m shuttle relay race, 1 mile tempo
July 8, 2020: 4×600m
July 15, 2020: 4×800m
July 22, 2020: (200m, 200m, 400m, 800m)×2
July 29, 2020: 4×800m
August 5, 2020: 4×400m water balloon relay race, 1600m two balloon race
August 12, 2020: 3×1k
August 15, 2020: Cruise in Shoes 5k
August 19, 2020: 3×1200m
August 26, 2020: 3×1600m
September 2, 2020: 2×200m, timed 40yd dash, timed 100yd dash, 2×400m
September 9, 2020: 4×200m, 2×400m, 2×800m, 2×400m, 4×200m
September 12, 2020: Run Woodstock 5mi, 13.1mi, 26.2mi, 50k, 50mi
September 16, 2020: fartlek (1min fast, 1min slow)×12
September 23, 2020: 2×800m, 8 in and outs, 2×800m
September 30, 2020: 2×800m, 8 in and outs, 2×800m
October 7, 2020: 1000m to 100m (in decrements of 100m)
October 14, 2020: 1200m, 800m, 400m, 400m, 800m, 1200m
October 21, 2020: Whistle running (5min on, 2min off)×6
October 28, 2020: 4×400m relay race, 4×800m relay race
October 30, 2020: 5×100m (wear a costume!)
November 18, 2020: ROTC Fall Banquet
November 26, 2020: Detroit Turkey Trot 5K race

2019 Workout Schedule

April 3, 2019: Ladder workout: 4×100m, 2×200m, 1x400m, 2×200m, 4×100m
April 10, 2019: 2×1600m, 8min rest, 2×1600m
April 17, 2019: 1200m, 800m, 400m, 800m, 1200m
April 24, 2019: 4×400m, 2×800m, 4×400m relay race, 2×800m relay race
May 1, 2019: 6×200m, 12×300m, 3×70m strides
May 8, 2019: 7×800m
May 15, 2019: 4×200m, 2×400m, 2×800m, 2×400m, 4×200m, 3×70m strides
May 22, 2019: 8×400m, 4×400m relay race, sprint medley relay race
June 5, 2019: 6×200m, 6×400m, 6×200m
June 12, 2019: (400m fast, 400m -20s)×4, 400m walk, (400m fast, 400m -20s)×4
June 19, 2019: 4×400m, 4×400m relay race, 200m-200m-400m-800m sprint medley relay race, 6×400m
June 26, 2019: 1200m, 800m, 400m, 800m, 1200m, 3×70m strides
July 3, 2019: 1 mile tempo, 10×100m shuttle relay race, 1 mile tempo
July 10, 2019: 4×600m
July 17, 2019: 4×800m
July 24, 2019: (200m, 200m, 400m, 800m)×2
July 31, 2019: 4×800m
August 7, 2019: 4×400m water balloon relay race, 1600m two balloon race
August 14, 2019: 3×1k
August 21, 2019: 3×1200m
August 28, 2019: 3×1600m
September 4, 2019: 2×200m, timed 40yd dash, timed 100yd dash, 2×400m
September 11, 2019: 4×200m, 2×400m, 2×800m, 2×400m, 4×200m
September 18, 2019: fartlek (1min fast, 1min slow)×12
September 25, 2019: 2×800m, 8 in and outs, 2×800m
October 2, 2019: 1000m to 100m (in decrements of 100m)
October 9, 2019: 1200m, 800m, 400m, 400m, 800m, 1200m
October 16, 2019: Whistle running (5min on, 2min off)×6
October 23, 2019: 4×400m relay race, 4×800m relay race
October 30, 2019: 5×100m (wear a costume!)
November 6, 2019: 400m, 800m, 1200m, 1200m, 800m, 400m
November 13, 2019: 1000m to 100m (in decrements of 100m)
November 15, 2019: ROTC Fall Banquet
November 28, 2019: Detroit Turkey Trot 5K race

Workouts ^

Our workouts are modeled after workouts from the San Francisco Track Club, New York City's The Most Informal Running Club Ever (TMIRCE: NYC), and the Ann Arbor Track Club. Below is our template for our workouts:

WARM UP

800 meter jog

MOBILITY

Leg swings: 10 each, side to side and back and forth

DYNAMIC STRETCHING

10 front lunge 5 each side
10 side lunge 5 each side
10 jump squats with a 3 second hold

20 METER DRILLS

Back and forth sideskips
Easy high knees
Butt kicks
Carioca
High skips
Quick butt kicks
2 by falling start

WORK OUT – DISTANCE*

*Each week we change this part of the workout template.

1200m
800m
400m
400m
800m
1200m

COOL DOWN

800 meter jog

STRENGTH

60-second full crunch
60-second bicycle crunch
60-second side plank each side
60-second full plank with alternate leg raise
60-second russian twists
20 prisoner squats
10 pushups

STATIC STRETCHING

10 each knee to chest
Quad stretch
Hamstring stretch
Calf stretch
Butterfly stretch
Arm stretches

Race Appearances ^

Get your photo featured in this section by wearing your Royal Oak Track Club singlet to your next race.

At the end of the 2019 track season, we started a new program to reward our athletes who represent the track club during races. Runners who wear the track club singlet and place 1st overall or 1st age group will receive $10, while runners who place 2nd or 3rd overall or age group will receive $5. Races must be USATF certified OR be listed in the track club season schedule above.

Congratulations to Dan Stjärnström for receiving the first cash prize through this program, by placing 2nd in his age group at the 2019 Detroit Turkey Trot.

Photos ^

Photo credit for the below photos goes to Terry McNamara, Alan Medina, Jamar Williams, and more.

Contact ^

The Royal Oak Track Club was started by Jared Wein in April, 2019. Send any emails with questions or comments to weinjared - at - gmail.com. Find us on Instagram @tcroyaloak and on Facebook at Royal Oak Track Club.