UPDATE: MEET AT THE KEZAR GATE ON FREDERICK STREET. KEZAR IS CLOSED FOR AN EVENT THIS EVENING
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 for recovering Wildflower racers and those racing IM Santa Rosa
10’ easy up top
Drills: A skip, B skip, Butt kickers, High knees, Straight leg, Carioca, High knee skips, High knees alternate, High knees build
2 laps worth of striders
4-6 x 800m (if raced Wildflower no change of pace 2nd half of workout and cap at 4)
First half of workout 1st half half z3 pe 5, second lap 5’’ faster per 400 at 10k or pe 6 z4
Second half of workout first lap 10k, second lap 5k or 5’’ faster per 400
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: There is an event at Kezar this week, please meet at the gate on Frederick Street. Look for the large SFTC flag.
Non-SFTC members may join this workout for a $10 drop-in fee.