SFTC Track Workout
Tuesday, Mar. 26, 2019
6:30pm — 8:00pm
670 Kezar Dr., San Francisco, CA 94118

Get faster and improve your running form. Come to track and let coach John Dahlz (JD) work his magic!
Please RSVP to get an email update in case we need to cancel, change location, etc... also to brag about how consistent you are with your training. Peer pressure is a real thing!

6:30pm: check in with Suneet or Frenchy and catch up with your club mates. Non club members are very welcome to join for a $10 drop-in fee.
6:45 to 8pm: workout

Track is closed this week so we will meet at the entrance of the stadium on Frederick/Willard st.

  • Warm-up: 10’ easy
  • Drills
  • Main set:

4 x uphill striders on baby bear (b group 3 striders)
3 laps perimeter tempo pe 5, tempo, z3
90’’ ri
2 laps perimeter pe 6, 10k, z4
90’’ ri
1 lap perimeter 5k, pe 7, z5a
90’’ ri

B group and people who went to camp are done (or advanced who went to camp can do an easier version of the hills)

Everyone else:
3 bears pe 8 3k effort
Ri easy back down
2 bears pe 9 mile effort
Ri easy back down
1 bear pe 10 fast

  • Cool-down: 5’ easy

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)

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