SFTC Track Workout
Tuesday, Aug. 14, 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. 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:
12’ tempo on upper z3 or pe 5
3’ easy
10 x 400m, 45’’ri
First 9 at 10k or pe 6 but #3,6, 9 surge to 5k or around 20’’ per mile faster than 10k, last one 3k – but no racing
Group b: 7 x 400 same pattern as above! 3,6 at 5k, last one 3k

Cool Down:
5-10’ around the parameter of 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.