SFTC Track
Tuesday, Jun. 12, 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)


10’ easy up top
Drills: A skip, B sk
ip, Butt kickers, High knees, Straight leg, Carioca, High knee skips, High knees alternate, High knees build
2 laps worth of striders

Main set:
(please stay in their lanes 4-8 based on pace) The ri will be a walk/jog back to the start line)

Group A:
16 x 400m: 6.4k (1 mile more than last week)

First 12 at 10k pe 6 Lz4 but #4, 8, 12 surge to 5k or around 20’’ per mile faster than 10k or pe 7

Last 3 des from 5k to 3k or pe 8 - please not all out – no racing!!!

Group B:
10 x 400m: 4k (400m more than last week)

First 7 at 10k #3 and 6 surge to 10k

Last 3 des 5k – 3k

Cool down:

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.