SFTC Track Workout
Tuesday, Feb. 12, 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! 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.

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)


Overview: Still high intensity work, short and sweet. Staying away from threshold work z4 pe 6 because of the higher intensity work.

Warm Up:
same drills as last week all skip drills

Main Set:
4 x uphill striders around kezar bend, resting interval: jog back down

1600 tempo z3 or pe 5 (1200 group b)

400m easy

1 side bleachers alternate through two foot jumps and building effort

4 x uphill striders

6 x 400 des from 10k to 1 mile by #4 and then hold last 2 at mile effort pe 9

group b - 3 x 400 des from 10k to 2 mile effort pe 6 - 9

1 side bleachers for advanced only, group b is done

Cool down:
5 minutes easy around the grass of the football 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).