SFTC Track workout
Tuesday, Oct. 15, 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: 10min easy upper
  • Drills
  • 2 laps striders
  • Main Set:

2 (1 for group b) x 800 1st 600m float @ tempo z3, 200m 3k – 1 mile but fast finish to pe 9

1 side bleachers build effort (think quick feet and forward lean from ankles alternating every step with every other)

1600 gear changers as 400m z3 pe 5, 400m 10k z4 pe 6, 400m pe 5 tempo, 400m 5k z5a pe 7 (group b 1200m as 400m tempo, 400m 10k, 400m 5k)

1 side bleachers as above

A group only: 2 x 800 as above

Once you are dome everyone is doing 5’ of core: mountain climbers, grasshoppers, fire hydrants, donkey kicks, sweepers, cherry pickers

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