Valentine's Day Raffle: We will be raffling off prizes from our sponsors for those of you wearing Valentine's Day colors.
See how interval training makes you faster whether you're training for a sprint tri or an Ironman! Come to track and join John Dahlz (Jd) lead these workouts! Each week follows a different plan designed to build your base and running form. These workouts will be designed for all levels.
6:30pm: Check in with Sam Kolich or Julie McGee. We will be checking club memberships so don't forget to sign up.
6:45pm: Commence workout!
8:00pm: Conclude running laps. (Usually)
Workout: Still high intensity work, short and sweet. Staying away from threshold work z4 because of the higher intensity work. Fun little workout today with some circuits.
Warm-up: skipping quick, A skip and butt kicker drills
4 x uphill striders around Kezar bend, ri (recovery interval) jog back down
1600 tempo z3 or pe 5(1200 for b group)
1 side bleachers alternate through two foot jumps and building effort
4 uphill striders
6 x 400 alternating tempo and 5k (5k should be about 40’’ per mile faster than tempo or 10’’ per 400), 3 for group b, 45’’ standing ri
1 side bleachers for advanced only, group b is done
Perceived effort (Pe) scale:
0 - in bed
1 - walking down the steps to get your grub on for breakfast
2 - brisk walk
3 - active recovery z1
4 - endurance steady run, z2
5 - tempo, z3
6 - lactate threshold(lt - around 10k effort pace), z4
7 - 5k race pace, z5a
8 - Mile race pace - 3k bike, z5b
9 - All out 400m – 800m pace or 1-2’ intervals on bike z5c
10 - Usain bolt pace/ sprint
If you have any questions about the workout or training in general please do not hesitate to email Coach Jd directly (John.Dahlz@bayclubs.com).
Location: We'll be located near the track on the southeast side of the stadium. Look for the large SFTC flag.
Non-SFTC members may join this workout for a $10 drop-in fee.