SFTC Track Workout
Tuesday, Aug. 21, 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.


8/21 #28 (Sb long course is 8/25 - sc 70.3 prep)
hill/ tempo combo workout
10’ easy
Drills
4 x uphill striders(outside of kezar to the first stop sign)
MS:
1 mile @ tempo z3(group b 1200m)
3 x uphill(2 stop signs – let the hill do the work for you, do not actively push, think forward lean from ankle and no wasted up and down motion.(group b 2 reps)
1200m @ tempo z3 -apply run form uphill on the flats (group b 800m)
2 x uphill(3 stop signs) – this will be a long one, once again don’t push it, z4 – the hill will more than do the work for you(group b 1 rep)
800m @ tempo z3(group b 400m)
5’ -10’ c/d


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)