cover photo for BMR Masters Track Program - NEW LOCATION!!
BMR Masters Track Program - NEW LOCATION!!
Wed, Apr 29, 10:30 PM - Thu, Apr 30, 12:00 AM GMT
Badgett Stadium, College Street, College Park, GA, USA
Hosts
About
High-intensity training, combined with appropriate rest and recovery habits, doesn't just make you faster; it fundamentally can slow or even partially reverse biological aging at a molecular level
Primary Goals: ✔ Faster ✔ Fitter ✔ Stronger ✔ Less injury-prone
12-Week Masters Track Program (Wednesdays) March 11- May 27 2026
Practice Flow (Every Week)
6:30 – 6:40 Warm up (light jog) 6:40 – 6:55 Dynamic warmup + drills 6:55 – 7:35 Main workout (speed / strength / endurance) 7:35 – 7:45 Strength + injury prevention 7:45 – 7:55 Cool down + mobility + announcements
Training Phases
Phase 1 — Foundation + Injury Resistance (Weeks 1-4)
Goal: Build aerobic strength, mechanics, durability
New runners: Lower reps, longer recovery Experienced: Full reps, faster pace
Weekly Workouts
Week 1 – Rhythm • New: 6 × 200m @ controlled fast (90 sec rest) • Exp: 8 × 200m @ 5K pace (60 sec rest)
Week 2 – Strength • New: 4 × 400m steady (2 min rest) • Exp: 6 × 400m @ 10K pace (90 sec rest)
Week 3 – Endurance Speed • New: 3 × 600m comfortable hard (2.5 min rest) • Exp: 5 × 600m @ threshold (2 min rest)
Week 4 – Recovery Speed • New: 6 × 150m relaxed fast • Exp: 8 × 150m fast, smooth
Strength & Injury Prevention (Every Week) • Glute bridges x15 • Single-leg balance x30 sec each • Step-ups x10 each leg • Plank x45 sec • Calf raises x20
Phase 2 — Speed + Strength Development (Weeks 5-8)
Goal: Build power, improve VO₂, strengthen legs
Week 5 – 400 Power • New: 5 × 400m steady hard (2 min rest) • Exp: 8 × 400m @ 5K pace (90 sec rest)
Week 6 – 800 Strength • New: 3 × 800m moderate (3 min rest) • Exp: 5 × 800m @ threshold (2 min rest)
Week 7 – Speed • New: 8 × 200m fast relaxed • Exp: 10 × 200m fast (60 sec rest)
Week 8 – Ladder • New: 200-400-600-400-200 (equal jog rest) • Exp: 200-400-800-600-400-200
Add Strength • Walking lunges x12 each • Hip thrust x15 • Side plank x30 sec • Hamstring walkouts x8 • Toe walks (injury prevention)
Phase 3 — Speed Endurance + Race Fitness (Weeks 9-12)
Goal: Faster, sharper, race ready
Week 9 – 1K Strength • New: 2 × 1000m steady hard • Exp: 4 × 1000m @ 10K pace
Week 10 – Speed Endurance • New: 5 × 300m fast (2 min rest) • Exp: 8 × 300m fast (90 sec rest)
Week 11 – Mile Prep • New: 3 × 400m + 2 × 200m fast • Exp: 6 × 400m + 4 × 200m fast
Week 12 – Time Trial Night • Optional: 800m, Mile, or 5K effort • Celebrate progress
How Practices Should Be Facilitated
1.
Group Structure
Divide runners into 3 pace groups • Development (new runners) • Intermediate • Performance (experienced)
Each group: • Same workout structure • Different reps/pacing
⸻
2.
Coaching Focus Each Week
Rotate teaching: • Running form • Cadence & efficiency • Injury prevention • Recovery & sleep • Strength for Masters runners • Race strategy
⸻
3.
Injury Prevention Rules • Warm up is mandatory • No sprinting cold • Build volume gradually • Encourage easy running on other days • Strength every session • Remind: Consistency > intensity
⸻
4.
Culture & Motivation • Start on time (6:30 sharp) • Assign group leaders • Celebrate improvement, not just speed • Track attendance • Monthly progress check • Encourage community
⸻
Optional Add-Ons • Biweekly Saturday long run • Strength session (Monday night after 2-3 mile group run optional) • Track meets together (ATC All Comers Meet in May and June) • Mobility clinic for Masters runners • Shoe/stride workshop
Going
Register to see all event details
Where your group belongs
BMR Masters Track Program - NEW LOCATION!!
Wed, Apr 29, 10:30 PM - Thu, Apr 30, 12:00 AM GMT
Badgett Stadium, College Street, College Park, GA, USA
Hosts
About
High-intensity training, combined with appropriate rest and recovery habits, doesn't just make you faster; it fundamentally can slow or even partially reverse biological aging at a molecular level
Primary Goals: ✔ Faster ✔ Fitter ✔ Stronger ✔ Less injury-prone
12-Week Masters Track Program (Wednesdays) March 11- May 27 2026
Practice Flow (Every Week)
6:30 – 6:40 Warm up (light jog) 6:40 – 6:55 Dynamic warmup + drills 6:55 – 7:35 Main workout (speed / strength / endurance) 7:35 – 7:45 Strength + injury prevention 7:45 – 7:55 Cool down + mobility + announcements
Training Phases
Phase 1 — Foundation + Injury Resistance (Weeks 1-4)
Goal: Build aerobic strength, mechanics, durability
New runners: Lower reps, longer recovery Experienced: Full reps, faster pace
Weekly Workouts
Week 1 – Rhythm • New: 6 × 200m @ controlled fast (90 sec rest) • Exp: 8 × 200m @ 5K pace (60 sec rest)
Week 2 – Strength • New: 4 × 400m steady (2 min rest) • Exp: 6 × 400m @ 10K pace (90 sec rest)
Week 3 – Endurance Speed • New: 3 × 600m comfortable hard (2.5 min rest) • Exp: 5 × 600m @ threshold (2 min rest)
Week 4 – Recovery Speed • New: 6 × 150m relaxed fast • Exp: 8 × 150m fast, smooth
Strength & Injury Prevention (Every Week) • Glute bridges x15 • Single-leg balance x30 sec each • Step-ups x10 each leg • Plank x45 sec • Calf raises x20
Phase 2 — Speed + Strength Development (Weeks 5-8)
Goal: Build power, improve VO₂, strengthen legs
Week 5 – 400 Power • New: 5 × 400m steady hard (2 min rest) • Exp: 8 × 400m @ 5K pace (90 sec rest)
Week 6 – 800 Strength • New: 3 × 800m moderate (3 min rest) • Exp: 5 × 800m @ threshold (2 min rest)
Week 7 – Speed • New: 8 × 200m fast relaxed • Exp: 10 × 200m fast (60 sec rest)
Week 8 – Ladder • New: 200-400-600-400-200 (equal jog rest) • Exp: 200-400-800-600-400-200
Add Strength • Walking lunges x12 each • Hip thrust x15 • Side plank x30 sec • Hamstring walkouts x8 • Toe walks (injury prevention)
Phase 3 — Speed Endurance + Race Fitness (Weeks 9-12)
Goal: Faster, sharper, race ready
Week 9 – 1K Strength • New: 2 × 1000m steady hard • Exp: 4 × 1000m @ 10K pace
Week 10 – Speed Endurance • New: 5 × 300m fast (2 min rest) • Exp: 8 × 300m fast (90 sec rest)
Week 11 – Mile Prep • New: 3 × 400m + 2 × 200m fast • Exp: 6 × 400m + 4 × 200m fast
Week 12 – Time Trial Night • Optional: 800m, Mile, or 5K effort • Celebrate progress
How Practices Should Be Facilitated
1.
Group Structure
Divide runners into 3 pace groups • Development (new runners) • Intermediate • Performance (experienced)
Each group: • Same workout structure • Different reps/pacing
⸻
2.
Coaching Focus Each Week
Rotate teaching: • Running form • Cadence & efficiency • Injury prevention • Recovery & sleep • Strength for Masters runners • Race strategy
⸻
3.
Injury Prevention Rules • Warm up is mandatory • No sprinting cold • Build volume gradually • Encourage easy running on other days • Strength every session • Remind: Consistency > intensity
⸻
4.
Culture & Motivation • Start on time (6:30 sharp) • Assign group leaders • Celebrate improvement, not just speed • Track attendance • Monthly progress check • Encourage community
⸻
Optional Add-Ons • Biweekly Saturday long run • Strength session (Monday night after 2-3 mile group run optional) • Track meets together (ATC All Comers Meet in May and June) • Mobility clinic for Masters runners • Shoe/stride workshop
Going
Register to see all event details
Where your group belongs