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
SR70.3 racers: please overdress for all workouts to start heat acclimation
Long sleeve for indoor trainers, jacket and tights for outdoors, double caps for swims - make sure hydration appropriately matches sweat rate
400-800 – 1200-1600-1600-1200-800-400
All at 10k on way up, 5k on way back down, group b skips 2nd 1600!
Cool down: 5min
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