The Perring workout begins as follows: Runners line up together at the main start/finish line (at the SE corner of the track) and choose lanes that roughly correspond to their speed. Aspens (the faster runners) will be in the higher lanes, Birches in the middle, and Cedars on the inside (Please, no “bunching” to the inside lanes — those who can run a mile under 6 minutes need to be in lanes 8, 9, 10 — those who run 6 – 7 minutes should be in lanes 5, 6, 7 — and the Cedars should be in lanes 2, 3, 4). When the whistle sounds, runners set out in their lanes at something like their 5k race pace. At the end of four minutes, another whistle sounds and the runners stop and stay where they are (or remember / mark the spot and walk around some). After a two-minute rest period, another whistle will sound and runners will proceed in THE OPPOSITE direction for another four minutes at (hopefully) the same pace. This SHOULD bring all of the runners back to the start/finish line at approximately the same time. In between each set, runners get a three-minute rest. The workout consists of three sets (six intervals total — fewer for Cedars?). If you would like to know what distance you covered, you can use the following online calculator (you have to keep count of the laps you complete): http://www.eracewalk.com/CalcTrac.htm (SECTION B)
If anyone would like to volunteer to be the time-keeper / whistle-blower (for credit!) please let me know.
Distance: Distance in miles = 24 minutes / Pace (in minutes-per-mile)
(for example, a 6 minute-per-mile Pace would produce a total distance of 4 miles)
Rest: Two minutes in the middle of each set, three minutes between sets
History: This workout was run on the following dates –
9/27/05, 10/03/06, 3/27/07, 7/31/07, 9/25/07, 3/11/08, 7/01/08, 3/31/09, 6/30/09, 9/15/09, 3/16/10, 7/06/10, 9/14/10, 3/15/11, 7/5/11, 9/13/11, 3/13/12, 7/3/12, 9/11/12, 7/2/13, 9/10/13, 6/24/14, 9/16/14