Track Workouts

Winter workouts will be at UB North in Alumni Hall at the indoor track.  Meet at the bottom of the stairs (going up to the track) at 6:00pm for drills.




Day: Tuesday

Time: 6:00pm

Where: UB/Alumni Arena

            102 Alumni Arena

            Amherst NY 14260

            (716) 645-3141

** Don’t forget to bring your ID and $5 to buy a track permit each month. This is the information provided on the website. Indoor Jogging Track Permit: Persons presenting picture ID may obtain an Indoor Jogging Track Permit at $5.00 per month. This permit is for the indoor jogging track only, it does not include the general fitness center, swimming pool, racquetball courts, and gymnasiums. The person must present appropriate picture identification indicating that they are at least 18 years of age unless accompanied by a parent or guardian. Permit may be purchased during recreation hours.


NOTE: The track schedule depends on UB holidays and events

Workout Details:



Pyramid of 1 lap, 2 laps, 3 laps, 4 laps, 3 laps, 2 laps, 1 lap,  short lap (through the bleachers) after first 1 lap repeat, full lap recovery after every other repeat.  1 lap very


fast,  2 laps minus 5-7 seconds per lap, 3 and 4 lap repeat at 5k pace




4 lap repeats with 1 lap recovery jogs at 5k pace, <40 miles per week do 4, 40+ do 5


2/17 (Monday)


Segmented tempo run 2 x 10 minutes at 5k pace plus 2-4 seconds per lap, 1 lap jog between segments, follow with 6-8 x 15 second strides




2 lap repeats with 1 lap jog recoveries at 5k pace minus 6-8 seconds per lap, <40 mpw do 8, 40+ do 9

Remember to warmup and cooldown before and after each of these stressful workouts.

Reference paces for all workouts can be found here (

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