SFTC Track Workout
Tuesday, Jan. 29, 2019
6:30pm — 8:00pm
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! 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)

Warm up:

  • One lap around upper trail around track
  • Drills with Julie

Main set: 2.5 miles (advanced 3 miles)

  • 1-mile (pace: below threshold effort) RI (resting interval): 2 minutes
  • 4x200m (1st at 10k pace descend to last one at 1mile pace) RI (resting interval): 45 seconds
  • 1 mile (pace ~ 10-20 seconds faster than first mile)

Advanced runners:

  • add 4x200m (1st at 10k pace descend to last one at 1mile pace)

Cool down:

  • One lap around the track, upper trail or the perimeter of the football field (barefoot or with sneakers)