SFTC Track Workout
Tuesday, Apr. 16, 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. Look for the SFTC flag at the Southeast side of the track. Non club members are very welcome to join for a $10 drop-in fee.
6:45 to 8pm: workout

This week we will enjoy active recovery (for the Hits racers) or active hill torture (for the non racers)

  • Warm up: 10’ easy upper
  • Drills
  • 2 laps striders on the bend
  • Main set: hill/track combo

10’ continuous hills (stop sign 3)

1-3 x elongated 1600m with uphill and downhill bends start at 10k pe 6, z4, des pace if doing multiple (1 rep @ 10k is plenty for group b)


2-3 x (800m tempo pe 5 z3, 400m easy, 400m 10k pe 6, z4)

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