Royal Oak Track Club

Royal Oak Track Club is a FREE running club in Royal Oak, MI. Join for speed workouts and stay for the beers! Each week we have people joining us from East Lansing, Ann Arbor, West Bloomfield, Detroit, Southfield, Madison Heights, Ferndale, Royal Oak, and more.

Schedule

The Royal Oak Track Club meets every Wednesday evening at the Royal Oak Middle School track from April to October (inclusive). Our meeting times change with the sunsets and weather.

The best parking for the track workouts is in the parking lot for the athletic fields along Lexington Blvd.

April 3, 2024, 6:30pm
??
April 10, 2024, 6:30pm
800m warmup, 800m, 800m, 4x400m relay races (2), 1600m, 400m, 800m cool down
April 17, 2024, 6:30pm
800m warmup, 1 mile tempo run, 8x(200m run, 100m walk, 100m jog), 800m cool down
April 24, 2024, 6:30pm
800m warmup, 1200m, 800m, 400m, 400m, 800m, 1200m, 800m cool down
May 1, 2024, 7:00pm
800m warmup, 4x800m (each progressively faster), 800m cool down
May 8, 2024, 7:00pm
800m warmup, mini-Michigan, 1600m, 1200m, 800m, 400m, optional threshold pace loop, 800m cool down
May 15, 2024, 7:00pm
800m warmup, deck of cards workout, 2x800m, 2x600m, 3x400m, 2 wildcards, 800m cool down
May 22, 2024, 7:00pm
800m warmup, 6x200m, 6x400m, 6x200m, 400m cooldown
May 29, 2024, 7:00pm
800m warmup, 4x400m, 4x600m, 4x200m, 800m cool down
June 5, 2024, 7:00pm
800m warmup, 3x(1000m, 300m, 300m), 800m cool down
June 12, 2024, 7:00pm
800m warmup, 200m, 200m, 400m, 800m, 1600m, 800m, 400m, 200m, 200m, 800m cool down
June 19, 2024, 7:00pm
800m warmup, 2x800m, 8x200m, 800m cool down
June 26, 2024, 7:00pm
800m warmup, 6x400m, 400m rest, relay baton exchange practice, 800m cool down
July 3, 2024, 7:00pm
800m warmup, 6x600m with 200m recovery, 800m cool down
July 10, 2024, 7:00pm
800m warmup, 5x800m with 400m recovery, 800m cool down
July 17, 2024, 7:00pm
800m warmup, 5x1000m with 200m recovery, 400m cooldown
July 24, 2024, 7:00pm
800m warmup, 3x1600m with 400m recovery, 800m cool down
July 31, 2024, 7:00pm
800m warmup, farlek: (1 minute fast, 1 minute slow)x12, 800m cool down
August 7, 2024, 7:00pm
800m warmup, strides, 1600m, 1200m, 800m, 400m, 800m cool down
August 14, 2024, 7:00pm
800m warmup, 5x(300m fast, 100m slow), 400m recovery, 5x(300m fast, 100m slow), 800m cool down
August 21, 2024, 7:00pm
800m warmup, 4x200m, 2x400m, 2x800m, 2x400m, 4x200m, 800m cool down
August 28, 2024, 7:00pm
800m warmup, relay races, 800m cool down
September 4, 2024, 6:30pm
800m warmup, mini-Michigan again, 800m cooldown
September 11, 2024, 6:30pm
800m warmup, 1 mile tempo, (100s on and off, run straightaways, jog curves)x4, 1 mile tempo, 800m cooldown
September 18, 2024, 6:30pm
800m warmup, 4x800m, 4x400m, 800m cooldown
September 25, 2024, 6:30pm
800m warmup, 1000m to 100m (in decrements of 100m), 800m cooldown
October 2, 2024, 6:30pm
800m warmup, 4x200m, 3x400m, 2x800m, 3x400m, 4x200m, 800m cooldown
October 9, 2024, 6:30pm
800m warmup, Whistle running (5 min on, 2 min off)x6, 800m cool down
October 16, 2024, 6:30pm
800m warmup, Lighter workout (Freep week), 800m cooldown
October 23, 2024, 6:30pm
800m warmup, mile tempo, 10x200m, 800m cooldown
October 30, 2024, 6:30pm
800m warmup, end of season races (400m, 800m, 1600m), relays, something fun???
November 6, 2024, 6:30pm
800m warmup, 4x800m, 800m cooldown
November ??, 2024
ROTC Fall Banquet
2023 Workout Schedule
April 5, 2023, 6:30pm
800m warmup, 4×100m (100m rest), 2×200m (200m rest), 1×400m (400m rest), Elimination Game, 800m cool down
April 12, 2023, 6:30pm
800m warmup, 6×800m (400m rest), 800m cool down
April 19, 2023, 6:30pm
800m warmup, 5x1000m (400m rest), Ladder workout, 800m cool down
April 26, 2023, 6:30pm
800m warmup, 4x1200m (400m rest), Pyramid workout, 800m cool down
May 3, 2023, 7:00pm
800m warmup, 3x1600m (400m rest), Fartlek workout, 800m cool down
May 10, 2023, 7:00pm
800m warmup, 10×400m (200m rest), 800m cool down
May 17, 2023, 7:00pm
800m warmup, 2×1 mile (800m rest), 4×400m (200m rest), 800m cool down
May 24, 2023, 7:00pm
800m warmup, 5x800m (400m rest), 2x200m (200m rest), 400m cooldown
May 31, 2023, 7:00pm
800m warmup, 5x1000m (400m rest), Progressive workout, 800m cool down
June 7, 2023, 7:00pm
800m warmup, 4x1200m (400m rest), Fartlek workout, 800m cool down
June 14, 2023, 7:00pm
800m warmup, 3x1600m (400m rest), 800m cool down
June 21, 2023, 7:00pm
800m warmup, 8×400m (200m rest), 800m cool down
June 28, 2023, 7:00pm
800m warmup, 2x1 mile (800m rest), 6x200m (200m rest), 800m cool down
July 5, 2023, 7:00pm
800m warmup, 5x1000m (400m rest), Ladder workout, 800m cool down
July 12, 2023, 7:00pm
800m warmup, 4x1200m (400m rest), Fartlek workout, 800m cool down
July 19, 2023, 7:00pm
800m warmup, 5x800m (400m rest), 2x200m (200m rest), 400m cooldown
July 26, 2023, 7:00pm
800m warmup, 10×400m (200m rest), 800m cool down
August 2, 2023, 7:00pm
800m warmup, 5x1000m (400m rest), Pyramid workout, 800m cool down
August 9, 2023, 7:00pm
800m warmup, 4x1200m (400m rest), Fartlek workout, 800m cool down
August 16, 2023, 7:00pm
800m warmup, 3x1600m (400m rest), 4x200m (200m rest), 800m cool down
August 23, 2023, 7:00pm
800m warmup, 8x400m (400m rest), water balloon relay, 800m cool down
August 30, 2023, 7:00pm
800m warmup, 5x1000m (400m rest), Pyramid workout, 800m cool down
September 6, 2023, 6:30pm
800m warmup, 4x1200m (400m rest), Strides, 800m cooldown
September 13, 2023, 6:30pm
800m warmup, 5x800m (400m rest), 2x200m (200m rest), 800m cooldown
September 20, 2023, 6:30pm
800m warmup, 4x800m (400m rest), 3x400m (400m rest), 800m cooldown
September 27, 2023, 6:40pm
Special event: Tigers game @ Comerica Park
October 4, 2023, 6:30pm
800m warmup, 3x1600m (400m rest), 5x200m (200m rest), 800m cooldown
October 11, 2023, 6:30pm
800m warmup, 8x400m (200m rest), Pyramid workout, 800m cool down
October 18, 2023, 6:30pm
800m warmup, 4x1200m (400m rest), 800m cooldown
October 25, 2023, 6:30pm
800m warmup, 5x800m (400m rest), 4x200m (200m rest), 800m cooldown
November 1, 2023, 6:30pm
4×800m
November 8, 2023, 6:30pm
800m, 800m, 1600m, 400m
November 15, 2023
ROTC Fall Banquet
2022 Workout Schedule
April 6, 2022, 6:30pm
800m warmup, 4×100m (100m rest), 2×200m (200m rest), 1×400m (400m rest), Elimination Game, 800m cool down
April 13, 2022, 6:30pm
1200m, 800m, 400m, 800m, 1200m
April 20, 2022, 6:30pm
Deck of Cards workout (draw a card to determine distance)
April 27, 2022, 6:30pm
4x1200m paceline; 400m jog
May 4, 2022, 7:30pm
Star Wars workout
May 11, 2022, 7:30pm
3x1600m; 400m jog
May 18, 2022, 7:30pm
2x800m, 1600m; 400m jog
May 25, 2022, 7:30pm
1600m, 1200m, 2x800m; 400m jog
June 1, 2022, 7:30pm
6×200m, 6×400m, 6×200m
June 8, 2022, 7:30pm
(400m fast, 400m -20s)×4, 400m walk, (400m fast, 400m -20s)×4
June 15, 2022, 7:30pm
4×400m, 4×400m relay race, 200m-200m-400m-800m sprint medley relay race, 6×400m
June 22, 2022, 7:30pm
1200m, 800m, 400m, 800m, 1200m, 3×70m strides
June 29, 2022, 7:30pm
1 mile tempo, 10×100m shuttle relay race, 1 mile tempo
July 6, 2022, 7:30pm
4×600m
July 13, 2022, 7:30pm
4×800m
July 20, 2022, 7:30pm
(200m, 200m, 400m, 800m)×2
July 27, 2022, 7:30pm
4×800m
August 3, 2022
4×400m water balloon relay race, 1600m two balloon race
August 10, 2022, 7:30pm
3×1k
August 17, 2022, 7:30pm
3×1200m
August 24, 2022, 7:30pm
fartlek (1min fast, 1min slow)×12
August 31, 2022, 7:30pm
2×200m, timed 40yd dash, timed 100yd dash, 2×400m
September 7, 2022, 6:30pm
4×200m, 2×400m, 2×800m, 2×400m, 4×200m
September 14, 2022, 6:30pm
3×1600m
September 21, 2022, 6:30pm
2×800m, 8 in and outs, 2×800m
September 28, 2022, 6:30pm
2×800m, 8 in and outs, 2×800m
October 5, 2022, 6:30pm
1000m to 100m (in decrements of 100m)
October 12, 2022, 6:30pm
1200m, 800m, 400m, 400m, 800m, 1200m
October 19, 2022, 6:30pm
Whistle running (5min on, 2min off)×6
October 26, 2022, 6:30pm
400m, 800m, 1200m, 1200m, 800m, 400m (wear a costume!)
November 2, 2022, 6:30pm
4×800m
November 9, 2022, 6:30pm
800m, 800m, 1600m, 400m
November 16, 2022
ROTC Fall Banquet
2021 Workout Schedule
May 26, 2021
800m, 400m, 2×200m, 400m, 800m, 2×200m
June 2, 2021
6×200m, 6×400m, 6×200m
June 9, 2021
(400m fast, 400m -20s)×4, 400m walk, (400m fast, 400m -20s)×4
June 16, 2021
4×400m, 4×400m relay race, 200m-200m-400m-800m sprint medley relay race, 6×400m
June 23, 2021
1200m, 800m, 400m, 800m, 1200m, 3×70m strides
June 30, 2021
1 mile tempo, 10×100m shuttle relay race, 1 mile tempo
July 7, 2021
4×600m
July 14, 2021
4×800m
July 21, 2021
(200m, 200m, 400m, 800m)×2
July 28, 2021
4×800m
August 4, 2021
4×400m water balloon relay race, 1600m two balloon race
August 11, 2021
3×1k
August 18, 2021
3×1200m
August 25, 2021
fartlek (1min fast, 1min slow)×12
September 1, 2021
2×200m, timed 40yd dash, timed 100yd dash, 2×400m
September 8, 2021
4×200m, 2×400m, 2×800m, 2×400m, 4×200m
September 15, 2021
3×1600m
September 22, 2021
2×800m, 8 in and outs, 2×800m
September 29, 2021
2×800m, 8 in and outs, 2×800m
October 6, 2021
1000m to 100m (in decrements of 100m)
October 13, 2021
1200m, 800m, 400m, 400m, 800m, 1200m
October 20, 2021
Whistle running (5min on, 2min off)×6
October 27, 2021
4×400m relay race, 4×800m relay race
October 29, 2021
5×100m (wear a costume!)
November 17, 2021
ROTC Fall Banquet
2020 Workout Schedule
March 15, 2020
Saint Patrick's Parade Corktown Races 5k
April 8, 2020
Ladder workout: 4×100m, 2×200m, 1x400m, 2×200m, 4×100m
April 15, 2020
Whistle running (5min on, 2min off)×6
April 18, 2020
Martian Races 5k, 10k, 13.1mi, 26.2mi
Use code ROTCMARS10 for 10% off registration
April 22, 2020
1200m, 800m, 400m, 800m, 1200m
April 29, 2020
4×400m, 2×800m, 4×400m relay race, 2×800m relay race
May 6, 2020
3×1600m
May 8, 2020
Hightail to Ale 5k
May 13, 2020
7×800m
May 20, 2020
4×200m, 2×400m, 2×800m, 2×400m, 4×200m, 3×70m strides
May 27, 2020
8×400m, 4×400m relay race, sprint medley relay race
June 3, 2020
6×200m, 6×400m, 6×200m
June 10, 2020
(400m fast, 400m -20s)×4, 400m walk, (400m fast, 400m -20s)×4
June 17, 2020
4×400m, 4×400m relay race, 200m-200m-400m-800m sprint medley relay race, 6×400m
June 20, 2020
Run/Walk Boom! 5k
June 24, 2020
1200m, 800m, 400m, 800m, 1200m, 3×70m strides
July 1, 2020
1 mile tempo, 10×100m shuttle relay race, 1 mile tempo
July 8, 2020
4×600m
July 15, 2020
4×800m
July 22, 2020
(200m, 200m, 400m, 800m)×2
July 29, 2020
4×800m
August 5, 2020
4×400m water balloon relay race, 1600m two balloon race
August 12, 2020
3×1k
August 15, 2020
Cruise in Shoes 5k
August 19, 2020
3×1200m
August 26, 2020
3×1600m
September 2, 2020
2×200m, timed 40yd dash, timed 100yd dash, 2×400m
September 9, 2020
4×200m, 2×400m, 2×800m, 2×400m, 4×200m
September 12, 2020
Run Woodstock 5mi, 13.1mi, 26.2mi, 50k, 50mi
September 16, 2020
fartlek (1min fast, 1min slow)×12
September 23, 2020
2×800m, 8 in and outs, 2×800m
September 30, 2020
2×800m, 8 in and outs, 2×800m
October 7, 2020
1000m to 100m (in decrements of 100m)
October 14, 2020
1200m, 800m, 400m, 400m, 800m, 1200m
October 21, 2020
Whistle running (5min on, 2min off)×6
October 28, 2020
4×400m relay race, 4×800m relay race
October 30, 2020
5×100m (wear a costume!)
November 18, 2020
ROTC Fall Banquet
November 26, 2020
Detroit Turkey Trot 5K race
2019 Workout Schedule
April 3, 2019
Ladder workout: 4×100m, 2×200m, 1x400m, 2×200m, 4×100m
April 10, 2019
2×1600m, 8min rest, 2×1600m
April 17, 2019
1200m, 800m, 400m, 800m, 1200m
April 24, 2019
4×400m, 2×800m, 4×400m relay race, 2×800m relay race
May 1, 2019
6×200m, 12×300m, 3×70m strides
May 8, 2019
7×800m
May 15, 2019
4×200m, 2×400m, 2×800m, 2×400m, 4×200m, 3×70m strides
May 22, 2019
8×400m, 4×400m relay race, sprint medley relay race
June 5, 2019
6×200m, 6×400m, 6×200m
June 12, 2019
(400m fast, 400m -20s)×4, 400m walk, (400m fast, 400m -20s)×4
June 19, 2019
4×400m, 4×400m relay race, 200m-200m-400m-800m sprint medley relay race, 6×400m
June 26, 2019
1200m, 800m, 400m, 800m, 1200m, 3×70m strides
July 3, 2019
1 mile tempo, 10×100m shuttle relay race, 1 mile tempo
July 10, 2019
4×600m
July 17, 2019
4×800m
July 24, 2019
(200m, 200m, 400m, 800m)×2
July 31, 2019
4×800m
August 7, 2019
4×400m water balloon relay race, 1600m two balloon race
August 14, 2019
3×1k
August 21, 2019
3×1200m
August 28, 2019
3×1600m
September 4, 2019
2×200m, timed 40yd dash, timed 100yd dash, 2×400m
September 11, 2019
4×200m, 2×400m, 2×800m, 2×400m, 4×200m
September 18, 2019
fartlek (1min fast, 1min slow)×12
September 25, 2019
2×800m, 8 in and outs, 2×800m
October 2, 2019
1000m to 100m (in decrements of 100m)
October 9, 2019
1200m, 800m, 400m, 400m, 800m, 1200m
October 16, 2019
Whistle running (5min on, 2min off)×6
October 23, 2019
4×400m relay race, 4×800m relay race
October 30, 2019
5×100m (wear a costume!)
November 6, 2019
400m, 800m, 1200m, 1200m, 800m, 400m
November 13, 2019
1000m to 100m (in decrements of 100m)
November 15, 2019
ROTC Fall Banquet
November 28, 2019
Detroit Turkey Trot 5K race

Workouts ^

Our workouts are modeled after workouts from the San Francisco Track Club, New York City's The Most Informal Running Club Ever (TMIRCE: NYC), and the Ann Arbor Track Club. Below is our template for our workouts:

WARM UP

800 meter jog

MOBILITY

Leg swings: 10 each, side to side and back and forth

DYNAMIC STRETCHING

10 front lunge 5 each side
10 side lunge 5 each side
10 jump squats with a 3 second hold

20 METER DRILLS

Back and forth sideskips
Easy high knees
Butt kicks
Carioca
High skips
Quick butt kicks
2 by falling start

WORK OUT – DISTANCE*

*Each week we change this part of the workout template.

1200m
800m
400m
400m
800m
1200m

COOL DOWN

800 meter jog

STRENGTH

60-second full crunch
60-second bicycle crunch
60-second side plank each side
60-second full plank with alternate leg raise
60-second russian twists
20 prisoner squats
10 pushups

STATIC STRETCHING

10 each knee to chest
Quad stretch
Hamstring stretch
Calf stretch
Butterfly stretch
Arm stretches

Race Appearances ^

Get your photo featured in this section by wearing your Royal Oak Track Club singlet to your next race.

At the end of the 2019 track season, we started a new program to reward our athletes who represent the track club during races. Runners who wear the track club singlet and place 1st overall or 1st age group will receive $10, while runners who place 2nd or 3rd overall or age group will receive $5. Races must be USATF certified OR be listed in the track club season schedule above.

Congratulations to Dan Stjärnström for receiving the first cash prize through this program, by placing 2nd in his age group at the 2019 Detroit Turkey Trot.

Photos ^

Photo credit for the below photos goes to Terry McNamara, Alan Medina, Jamar Williams, and more.

Contact ^

The Royal Oak Track Club was started by Jared Wein in April, 2019. Send any emails with questions or comments to weinjared - at - gmail.com. Find us on Instagram @tcroyaloak and on Facebook at Royal Oak Track Club.