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. We will be checking club memberships so don't forget to sign up.
6:45pm: Commence workout!
8:00pm: Conclude running laps. (Usually)
If you're racing Santa Rosa 70.3: please overdress for all workouts, long sleeve sufficient for indoor trainers, outdoors, wear a jacket and tights, double caps for swims - make sure hydration appropriately matches sweat rate
Warm up: 10' run around the upper part of the track
Main Set: 4.8k/7.2k
Ri is 30’’ for every 400m you run
400 @ half or z3 or pe 5
800 negative from half to 10k or 20’’/mile quicker or 5’’ for the 400m, from z3 – z4 or pe 5 to 6
1200 @ half
1600 negative split from 10k to 5k pr pe 6 to pe 7
(if you have not been running track this year, you are done with 4.8k worth of quality running)
1200 middle 400m surge to 5k or Hz4/Z5a, pe 6 or around 15-20’’ per mile faster than 10k, laps 1 and 3 at half
800 @ half steady
400m @ 5k, so slower than 400s from last week!
Cool down: 5’- 10’ easy running
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.