SFTC Track
Tuesday, Feb. 04, 2020
6:30pm — 8:00pm
Kezar Stadium
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...

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: 10’ easy on upper
  • Drills
  • 2 laps of striders
  • Main set:

4 (or 2 for group b) x 200 build right where you end your striders @ pe 9, 1 min Rest Interval (RI)

2 x 8 min tempo z3 or pe 5

Strength : lunge matrix: front, back and side after $1, Core: 6 inches off of ground matrix: hold, scissor, flutter after #2

4 (or 2) x 200s as above

  • Cool down

    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