SFTC Track
Tuesday, Apr. 03, 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: Week #2 Wildflower Prep, more hills/tempo

Warm up:
10’ easy
Drills (A skip, B skip, Alternate butt kickers, Butt kickers, High knees alternate, High knees, Straight leg)
2 laps of striders

Main Set:
2(1 for beginner group or those doing Oceanside 70.3) x long hills (Willard Street) outside Kezar – let hill do work for you…

3 x 1 mile(beginners and Oceanside racers 1200m) at tempo or pe 5 or z3, 2’ ri; #2 surge 20’’ per mile faster every other lap 10k or pe 6 or z4

Same as above with the long hill outside Kezar

Cool Down:
5-10' easy

Please use the link below to plug your 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.