Track Clinic

Learn from the experts

GRTC Spring Track Clinic, Featuring Weekly Informational Sessions and Subsequent Workouts

Don’t miss out on a great training value! Do you want to improve your race times, learn how to train for best effect, get coaching by experts, or learn how to race a mile on the track for the Charlie McMullen Mile, one of the Rochester Runner of the Year races? Then, you need to sign up for the GRTC Spring Track Clinics and Workouts which occur each April. This is a great opportunity to be coached by two GRTC Hall of Fame members: Mike Reif and Carolyn Smith-Hanna!


Online Registration

After a run with Nazareth College, starting Spring 2020, the GRTC Spring Track Clinic will be hosted at East Rochester High School. Started in the 90s, the track clinic is one of the best benefits that GRTC membership affords you. While the workouts are performed on a track, the results benefit any kind of running: short or long distances; trails, road, or cross-country; recreational or racing. It’s a rewarding and enjoyable time to spend with other runners.

Under the coaching of Mike Reif (2004 GRTC Hall of Fame member and coach of the Genesee Valley Harriers) and Carolyn Smith-Hanna (2002 GRTC Hall of Fame Member and former age group World Record Holder in the Mile), this is a chance for runners of all levels to learn the training techniques and principles to improve their running and get more enjoyment out of our sport. There is no minimum pace requirement for participants, and we’ve had a wide range of ages represented across the years.

Weekly Wednesday nights sessions start at 5:45 p.m. and typically last about two hours. Each session includes a half-hour instructional presentation, often by guest speakers, on training principles, injury prevention, nutrition, stretching, and other topics that provide an opportunity for refreshing our memories and asking questions to those who are experts in a given area. This is followed by a half hour of group stretching and exercises. Then the track workout schedule itself takes place for the remaining hour. Each participant is provided a worksheet and guidance to develop a workout schedule tailored to their own fitness level and running speed. The schedule consists of prescribed runs, cross training, and rest to do on your own through the week as well as the weekly group workout. Over the seven weeks, you can expect to improve running and learn or hone the principles to continue throughout the year to meet your running goals. On the Friday following the final Wednesday meeting,  all clinic participants get to put their clinic work to the test at the Charlie McMullen Mile, hosted at St. John Fisher College.

The track clinic includes runners at every level: seasoned regulars who come each year, fast runners, middle and back of the pack runners, and, importantly, new runners who are just starting our sport and want to learn how to train, run well, and run injury free. Here are some quotes from past attendees: “Learning tons! Each week I learned so much and have changed my running”; “I need to learn to run differently as I age. As goals change with age, training and running knowledge need to adapt”; “Excellent topics, very supportive atmosphere”; “I know I am a much more informed and confident runner“.

And most important of all, this is fun! Perhaps the best fun you can have for less than the price of shoes for the whole series, which includes GRTC membership for a year. Wherever you are in your running experience, your age, or your distance goal, joining the clinic will afford you an opportunity to meet new people, strike up new friendships, and find individuals at similar levels to run with.

For registration and more information, see the RunSignUp link.

WeekTypical Topic
1Running – What’s This All About?
2Training for Maximum Benefit
3RunSmart – How We Run
4Fueling Your Engine
5How Do I Reach My Goal?
6Adventures in Running . . . Getting Outside Your Comfort Zone
7How to Get Injured (So You Avoid Injury!)
7How fast can I run a mile? The McMullen Mile (Friday Following the Last Wednesday Meeting)