SFTC Track Workout
Tuesday, Jul. 09, 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

  • Warm up: 10’ easy
  • Drills
  • 2 laps worth of striders
  • Main Set: 8.8k (key holding pace for 1.2ks while rest broken intervals are cut down)

1.2k @ tempo pe 5 z3, 90’’ ri

1200 neg split @ 600m to 10k, 2’ ri

1.2k @ tempo, 90’’ ri

2 x 800 #1 at 10k, #2 at 5k 1’ ri (B group just 1 800 as 400 10k, 400 5k)

1.2k @ tempo, 90’’ ri

3 x 400 @ 3k, 1’ ri (B group 1 x 400 @ 3k)

1.2k @ tempo (B group does not do)

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