SFTC Track Workout
Tuesday, Aug. 20, 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, we will incorporate some hills for strength!

  • Warm up: 10 min easy
  • Drills
  • 4 x uphill striders (outside of kezar to the first stop sign)
  • Main Set: (racers just track only no hills!)

1 mile @ tempo z3(group b 1200m)

3 x uphill(2 stop signs – let the hill do the work for you, do not actively push, think forward lean from ankle and no wasted up and down motion.(group b 2 reps)

1200m @ tempo z3 -apply run form uphill on the flats (group b 800m)

2 x uphill(3 stop signs) – this will be a long one, once again don’t push it, z4 – the hill will more than do the work for you(group b 1 rep)

800m @ tempo z3(group b 400m)

  • Cool down: 5 -10 min

    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