SFTC Track
Tuesday, Feb. 20, 2018
6:30pm — 8:00pm
Kezar Stadium
670 Kezar Dr, San Francisco, CA 94118

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)


(Elongating the intervals a bit this week. Focus is on the 5k pacing on the odd rounds. Evens is supplemental work.)

Warm-up drills:
skipping quick skip and a skip, quick skip butt kickers, adding right leg high knee, left butt kickers and inverse

Main Set (MS):
5 x 1k(600m for beginners), 90’’ ri
Odds 5k or Hz4 pe 7
Evens 400m(200m for beginners) tempo z3 or pe 5, 200m surge @ 3k or 50'' -1' per mile faster than tempo or pe 8 z5a, 400m(200m) tempo z3 or pe 5

Cool Down:
Stretch together!

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.