TRACK WORKOUTS

Membership Mile

The Membership Mile is scheduled to be held
on Tuesday October 14th, 2025 - (conditions permitting).

Membership Mile Winning Times 2024
Male: 5:14:36 (Mike Grosso)
Female: 6:33:47 (Erin Couture)

 

Schedule:

 

Tuesday, 6:00 PM
5:45 PM warm-up (5:30 PM for an extended warm-up).

Location:

Monhagen Middle School,
555 County Route 78, Middletown, NY [Map]
or Wolslayer Field, less than mile away at 294 NY-211, Middletown, [Map] if in use.

Workouts:
10/7/2025

We've reached the final track workout of the season, as the following week is the membership mile!

So for those who are preparing to chase glory, the workout is intended to keep your aerobic system going while mainly focusing on sharpening up for next week's race.

1k @HM tempo, 200m jog/walk
3x (400m hard, 400m easy) -- you can run pretty hard for these, you'll have 1:1 recovery, and only 3 reps. First one will be over before you know it, second one takes some focus, and then you're on the last rep!
4x (200m hard, 200m jog/walk) -- smooth, relaxed, powerful strides

Half/Full Marathoners
(the ones who don't plan on racing a mile)

It's finally getting cooler (for realsies), so it's time to do some longer reps and convert that summer fitness into autumn speed. Progress your pace as you go, it still has a pointy fast finish. Note: If you're preparing for a marathon (vs a half), back off the mile reps closer to marathon pace, and keep the 400m recoveries moving along.

4x (1600m @HM-10K pace, 400m easy)
800m @10K pace, 400m easy
400m @5k pace, 400m easy
2x 200m @fast and relaxed

 

 

 

 Coaches: Justin DePierro, Yufeng Guo
Aug 2025
July 2025
June 2025
Track Season Opens 2025
The Orange Runners Club weekly track workouts are evenings when daylight permits.
 

Health Activity Warning
I know that running is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of any officials relative to my ability to safety complete the activity. I assume all risks associated with running in this event, including but not limited to: falls, contact with other participants including the risk of becoming exposed or infected by COVID-19 or any other known or unknown disease, the effect of the weather including: high winds, hot or cold temperatures, humidity, traffic and the condition of the road, all such risks being known and appreciated by me.

Having read this and knowing these facts, and in consideration of your acceptance of my participation, I hereby for myself the reader, waive and release the Orange Runners Club, Inc., its officers and agents, the City of Middletown, the State of New York, the track workout location, all sponsors their representatives and successors, including employees, from all claims or liabilities of any kind arising out of my participation in this event even though that liability may arise out of negligence or carelessness on the part of other persons.

 
Orange Runners Club on Facebook | About & Contact Us | © 2008-2025 Orange Runners Club | Created by Mark Melillo | WebMaster