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)
Drills and 2 laps worth of striders
3 x 1 mile on on 75’’ – 90’’ ri all can be passive or active, odds straight tempo z3 or pe 5; even surge 2nd lap to 10k, last lap to 5k, rest at tempo, b group 2 x 1 mile, same pattern
2-3 x hill repeats, build effort every stop sign
This week all 3 repeats are up all 3 stop signs, make the right climb a block, make a left and go all the way to the dead end sign. Ri is super easy back down the hill. Be careful at intersections. B group 1-2
5’ – 10’ easy
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.