SFTC Track workout
Tuesday, Oct. 22, 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 on the upper
  • Drills
  • 2 laps worth of striders
  • Main Set: 7.2k/5.2k

Group A pyramid; group b ladder just up

On way up broken is focus; on way down whole intervals are focus!

4 x 200m fastest sustainable pace pe 9 45’’ ri

1200 tempo z3, 1’ ri

Strength: Pushups into jump squats

2 x 800 10k pe 6, 1’ ri

1 mile 5k pe 8 group b is done here! 2’ ri

Strength: V ups and toe touches

3 x 400 flat tempo pe 5, 30’’ ri extra 90’’ after #3

800 pe 9 basically add up times on 4 x 200m at start!

  • Cool down: Few mins easy

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