SFTC Track Workout
Tuesday, Jun. 18, 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

Speed work this week:

  • Warm up: 10min easy
  • Drills/striders up stairs
  • Main Set:

    25min (20min group b) tempo upper z3, pe 5, but last 5min start building to 10k pe 6 or 20sec per mile faster
    400m easy
    Speed: 7 x 300m, 100m ri
    Des 1-4 to mile effort, last 3 hold at mile effort pe 9, not all out!!

  • Cool down: 5 – 10 min 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
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