SFTC Track Workout
Tuesday, Aug. 06, 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, time trial to update your running paces and some fun with your club mates
Show up to have a chance to win raffle (waffle?) prizes and we will go for drinks after track

  • Warm up: 10min easy
  • Drills
  • 2 laps worth of striders
  • Main Set: 30min time trial (record last 20min of the 30min test average heart rate) or 2 miles for time if you do not have a heart rate monitor or beginners
  • Cool down: 10min easy on the grass

    To know your running zones:
    If 2 mile time trial here are your running paces: http://www.attackpoint.org/trainingpaces.jsp.
    If heart rate (use the number of the average heart rate for the last 20min of the test):
    Z1 less than 85%
    Z2 85% - 89
    Z3 Zone 3 90% to 94%
    Z4 Zone 4 95% to 99%
    Zone 5a 100% to 102% of LTHR Z5a
    Zone 5b 103% to 106% of LTHR Z5b
    Zone 5c More than 106% of LTHR Z5c

    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)