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 (see below) 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)
NOTE: JD does NOT recommend going to track if raced SR 70.3! At most, racers should just warm up with the group.
10' around the upper part of the track
7.2k – a group/ 5.6k – b group
2k tempo or z3 or pe 5, 90’’ ri
3 x 400m all at 5k or z4 pe 7, 1’ ri
1600m 10k or z4 or pe 6, 90’’ ri
2 x 400 @ 3k pe 8, 1' ri
1200 @ 5k pe 7, 90'’ ri(group b will not do this!)
400 @ mile pe 9 (group b will not do)
5-10’ around the parameter of the field
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.