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2012 Wally Waddle by Bob Kopac

Coach's Corner - 2013 Track Workouts

Below is the complete list of the 20 scheduled workouts held at Unionvale Middle School on Tuesday Evenings from April 16 through August 27, 2013. If you plan to attend please register in our Shopping Cart (no Registration fee is charged).

Runners of all abilities are welcome! We have participants at all levels that you can share a workout with.


Link to PDF file of 2013 track workouts for printing.

Link to PowerPoint presentation (as PDF file) from April 17 MHRRC meeting explaining the theory behind track practices.

Link to PDF file of the vdot table, used to gauge your UpTempo workout Pace and Effort.



 2013 Miles of Hope by Bob Kopac