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.
Drills: quick skip, quick skip high knees, quick skip butt kickers, alternate butt kicker, butt kickers
2 laps worth of striders
8’ tempo on upper z3 or pe 5, middle 2' surge 10k or z4 pe 6
7 x 400 advanced, 1’ ri
4 @ 10k z4 pe 6, 2 @ 5k or Hz4 or pe 7, last one 3k or pe 8 z5a; each set 5’’ faster/400m
Beginners 2 @ 10k, 2 @ 5k, 1 @ 3k
8' tempo on upper only for advanced same as above
Please use the link below to plug times in for pacing these workouts
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.