SFTC Track Workout
Tuesday, Oct. 08, 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 have UCAN present for our workout. Come try out their products!

  • Warm up: 10min easy
  • Drills
  • 2 laps worth of striders
  • Main Set:

7min 10k pe 6, z4 on upper into burpees as rest interval (ri)

2 x 400 5k or 20sec per mile faster than 10k or pe 6, 45sec ri

7min 10k as above into lunges as ri

3 x 300 3k or pe 8 or 10 – 15sec per mile faster than 5k, 45sec ri

A group only:

7min as above into scissor kick as ri

4 x 200 @ 1 mile pace pe 9 or another 10-15sec per mile faster than 3k

At end of workout all groups are doing plank session!
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