WORKOUTS

What to expect when you join us:

Warmup: We always warm up before we start running fast! On Wednesdays, our warmup is about 20 minutes. On Saturday, the warmup length varies depending on the workout.
Workout: We’ll always explain the workout after the warmup.
Strides: We encourage 4-6 x 100 m strides before starting the workout and will always take the time to do these as a group after the warmup.
All are welcome! Even if you don’t want to do the workout with us, we’d love to have you join!
All paces are welcome! We will make the workout work for you. If you want to be prepared and know your paces ahead of time, check out the details below to calculate your workout paces.
Pacing: Most people start their workouts too fast. That’s why we use the VDOT system to calculate workout paces. All of our workouts are designed to be finished instead of ran as fast as possible.
Questions? Look for someone in a TCTC shirt. We’ll always have someone at official practices that knows what they’re talking about.

When do we cancel? We don’t cancel due to heat or cold, although we may modify the workout.

We will cancel ALL TCTC events if the AQI is above 150, and we will not run on the track if lanes 1-2 are covered in snow. (shoveling is not permitted on the Boise High track surface)

Still have questions? Find one of our board members in a bright yellow shirt when you get to the track or send us an email. We’re happy to talk with you about what makes Wednesdays so special.

HOW TO CALCULATE VDOT

At Tree City Track Club, we use VDOT to determine training paces.
Here is the VDOT Calculator: https://vdoto2.com/calculator

1. Find Your VDOT: Enter a recent race time (e.g., 5K, 10K) into a VDOT calculator to get your VDOT number, representing your current aerobic fitness level (related to VO2 max).

Not sure your VDOT? That’s okay! Give it your best guess. You can always get faster, so start conservatively and work your pace down based on how you feel.

HOW TO KNOW WORKOUT PACES

2. Identify Training Paces: Your VDOT number corresponds to specific training intensities, each with a different goal:

E (Easy/Long): Aerobic base, injury resistance, conversation pace (59-74% VO2max).

M (Marathon): Steady, comfortable pace for endurance, mental

confidence (75-84% VO2max).

T (Threshold): Comfortably hard, lactate clearing, for muscular endurance (83-88% VO2max). Could sustain for approx. 60 minutes.

I (Interval): Hard, VO2 max development, 3-5 min efforts (95-100%

VO2max). Around 5k race pace

R (Repetition): Very hard, speed/anaerobic power, short bursts (race pace for shorter events). Max of around 1 mile all out.

GUIDELINES

Be a participant. We want you to join but, more importantly, we want you to show up! The whole purpose behind TCTC is to help people improve (as people and as runners) by tapping into a larger community. That only works when you show up!

Be aware. Watch out for other people, watch out for cars and watch for anyone who is struggling or who might be in trouble.

Be polite. Please use basic etiquette. When you are on the Greenbelt, stay to the right of the lane divider, let the group know about bikes coming up from behind, and offer a polite “on your left!” when passing people. On the track, be aware of who is coming up behind you but don’t feel obliged to move out of the way!

Be supportive. From our fastest runners aiming to qualify for the Olympic Trials or national team to our masters runners who just want to enjoy fun races, we are all training hard together. So pick each other up, shout for each other and give lots of encouragement!