SFTC Track - Time Trials!
Tuesday, Mar. 06, 2018
6:30pm — 8:00pm
Kezar Stadium
670 Kezar Dr, San Francisco, CA 94118

6:30pm: Check in with Sam Kolich or Julie McGee.
6:45pm: Commence workout!
8:00pm: Conclude running.


Workout: Time trials (tt)!

There will be 3 options - 30' for those that want to set up heart rate zones, a 2-mile for advanced and 1-mile for beginners. If you have ANY questions, please do not hesitate to email Jd (email below).

Warm-up:

  • 10’ easy upper
  • Drills: same as last week: quick skip with high knees, quick skip with butt kickers, quick skip alternating high knee/butt kickers, 360 quick skips both direction.
  • 2 laps worth of striders

Main Set:
30’ tt (record last 20’ of the 30’ test average hr), 2 miles/1 mile for time if you do not have a heart rate monitor or you are a beginner.

Cool Down:
10’ easy

Please use the link below to plug times in for pacing these workouts

If 1 or 2 mile time trial here are your running paces: http://www.attackpoint.org/trainingpaces.jsp

And here is the formula for the hr zones:

If hr(use the number of the average hr for the last 20’ of the test)

Z1 less than 85%
Z2 85% - 89
Z3 Zone 3 90% to 94%
Z4 Zone 4 95% to 99%
Zone 5a 100% to 102% of LTHR Z5a
Zone 5b 103% to 106% of LTHR Z5b
Zone 5c More than 106% of LTHR Z5c


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.