SFTC Track Workout
Tuesday, Mar. 05, 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 Suneet or Frenchy. We will be checking club memberships so don't forget to sign up.
6:45pm: Commence workout!
8:00pm: Conclude running laps. (Usually)

This week we will have our first Time Trial :-D
Track lt test or 2 mile tt

10’ easy
Drills
2 laps worth of striders
Main Set: 30’ tt (record last 20’ of the 30’ test average heart rate) or 2 mile for time if you do not have a hr monitor or beginners
10’ c/d

  • If 2 mile tt here are your running paces: http://www.attackpoint.org/trainingpaces.jsp.

  • If hr (use the number of the average hr for the last 20’ of the test)
    Z1 less than 85%
    Z2 85% - 89
    Z3 Zone 3 90% to 94%
    Z4 Zone 4 95% to 99%
    Zone 5a 100% to 102% of LTHR Z5a
    Zone 5b 103% to 106% of LTHR Z5b
    Zone 5c More than 106% of LTHR Z5c

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).