SFTC Track
Tuesday, Jul. 10, 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 Andrew Corcione 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)

Warm Up:
10’ easy
Drills
2 laps worth of striders

Main Set:
8k (key holding pace for 1ks while rest broken intervals are cut down)
1k @ tempo pe 5 z3, 90’’ ri
1200 neg split @ 600m to 10k, 2’ ri
1k @ tempo, 90’’ ri
2 x 800 #1 at 10k, #2 at 5k 1’ ri (B group just 1 800 as 400 10k, 400 5k)
1k @ tempo, 90’’ ri
3 x 400 @ 3k, 1’ ri (B group 1 x 400 @ 3k)
1k @ tempo (B group does not do)

Cool down:
3-4 laps around the field


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

http://www.attackpoint.org/trainingpaces.jsp

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.