SFTC Track
Tuesday, Feb. 27, 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)


Workout:

Easier week!

Warm-up:
10’ easy upper
Drills: quick skip with high knees, quick skip with butt kickers, quick skip alternating high knee/butt kickers, added – 360 spin quick skip either direction(keep core tight; no wasted up and down motion)
2 laps worth of striders

Main Set (MS):
2(1 for beginners) x 800 1st 600m @ tempo z3, 200m 3k – 1 mile but fast finish to pe 9, not all out
1 side bleachers build effort(think quick feet and forward lean from ankles alternating every step with every other)
1600 gear changers as 800m z3 pe 5, 400m 10k z4 pe 6, 400m 5k z5a pe 7 (beginners 1200m as 400m tempo, 400m 10k, 400m 5k)
1 side bleachers as above
2(1 for beginners) x 800m as above)


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.