See how interval training makes you faster whether you're training for a sprint tri or an Ironman! Each week follows a different plan designed to build your base and running form. These workouts are designed for runners of all levels.

Location: We'll be located near the track on the southeast side of the stadium. Look for the large SFTC flag.

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)

Workout Goals:

• Become more familiar with the varying distances used in track workouts
• Start to feel/identify your pace

Warm up:

• One lap around the upper paved path above the track
• Drills

Main Set: 3,200m (2 miles)
200m, 400m, 600m, 800m, 600m, 400m, 200m
Advanced runners can add in 1000m after the 800m
1 minute RI (resting interval)
Pace - maintain same pace for each distance.

Cool down:
One lap around the track (use outer lanes) OR
One lap around the perimeter of the football field (with or without sneakers)