SFTC Track Workout
Tuesday, May. 07, 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

Easier week for recovering HMB and those racing IMSR

There is an event at the stadium so we will meet at the gate or on the upper

  • Warm up: 10’ easy
  • Drills
  • 2 laps striders
  • Main set:

    4-8 x 800m (if raced HMB no change of pace 2nd half of workout and cap at 4)

First half of workout: first lap tempo z3 pe 5, second lap 5’’ faster per 400 at 10k or pe 6 z4

Second half of workout: first lap 10k z4, pe 6, second lap 5k or 5’’ faster per 400m

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