Tuesday Track Workouts

The Chicago Area Runners Association announces additional COVID-19 related changes to the following CARA programs. Our goal is to protect the safety and well-being of the running community and respect the guidance of state and local authorities. All CARA training programs, group runs, track workouts, ‘Go Run program, and Education Clinics are to be paused through May 30th pending the ability of these runs to safely resume at that time.

At this time, CARA also encourages local runners to respect the advisements from state and local authorities. While we understand this time is challenging, organizing group runs and informal events during this time is not advised. 

While there is the potential for additional changes, we ask the CARA community to be patient and allow us to work through this fluid situation. We will work diligently to be transparent as we work to serve you.


More information can be found at

CARA Track Workouts provide the opportunity for members to gain fitness, improve speed, and learn how to effectively complete interval workouts. These coach-led sessions are designed for all ability levels. Workouts are focused on improving runners' speed and overall fitness. These workouts are separate from CARA Training Program workouts, which focus on half-marathon and marathon training.


Come train with CARA and enjoy the support and camaraderie of Chicagoland's largest running Club while running challenging interval workouts led by local running experts. 


These Tuesday track workouts are included with no fee in CARA Supporter Level membership. New members may join CARA for $35 annually to be part of these workouts during sign-up.




Each 11-week session includes 10 interval workouts and a 1 mile Time Trial to test progress. Participants can sign up for one, two or all three sessions.

  • Session I: Tuesdays @ 6:30 p.m. - March 10 to May 19, 2020

  • Session II: Tuesdays @ 6:30 p.m. - May 26 to August 4, 2020

  • Session III: Tuesdays @ 6:30 p.m. - August 11 to October 20, 2020

2020 Tuesday Track Workouts



  • Sessions: Each session includes 10 track workouts and an end of session 1-Mile time trial to test your fitness.

  • Coaching: Workouts are led by experienced and friendly coaches who will guide your workouts and help you determine your paces.

    • Wilson Track: Coach Tim Bradley (CARA Director of Training)

    • Lake Shore Park Track: Coach Ashley Lucas (UIC Head Track Coach)

    • River Park Track: Coach Pedro Leon, RDN (CARA Group Leader and Coach)

  • Pace Groups: Coaches will assist runners in finding the right pace based on their current training and mile goal times.

    • Group 1: Current Training Pace 8:00 min per mile - Goal mile time of 6:00 min or faster 

    • Group 2: Current Training Pace 8:00 - 9:00 min per mile - Goal mile time of 7:00 min or faster 

    • Group 3: Current Training Pace 9:00-10:00 min per mile - Goal mile time of 8:00 min or faster 

    • Group 4: Current Training Pace 10:00-11:00 min per mile - Goal mile time of 9:00 min or faster 

    • Group 5: Current Training Pace 11:00-12:00 min per mile - Goal mile time of 11:00 - 10:00 min 

  • Workouts: Workouts for each date are posted HERE.

  • Schedule: Runners are encouraged to arrive early and complete 5-10 minutes of easy jogging prior to the 6:30 p.m. start to get warmed up. Announcements will begin promptly at 6:30 p.m., followed immediately with CARA Coaches taking runners through running drills and dynamic exercises to prepare for the workout. Workouts will last between 45 and 60 minutes.

  • What to Bring: Please bring personal hydration and a timing device/watch.

  • Note: When events are in conflict with the track, we will complete workouts on the adjacent park paths.

Join Us:

  • Membership: CARA Tuesday Track Workouts are open to all CARA Supporter Level Members (Individual, Family, Student types). CARA Friend Level members are not eligible to join in.

  • Cost: FREE to all CARA Supporter Level members.

  • Registration: While workouts are free to CARA Supporter Level members, please register HERE. Non-Supporter Level members may join with an annual CARA membership (Individual - $35, Family - $70, or Student - $15) through the sign-up form.


  • Volunteers are needed to help with timing. E-mail Tim at for details.

Weather Policy:

  • Please review CARA's weather policy HERE. We will run in rain, but will not run in lightning or other unsafe conditions.