SFTC Track
Tuesday, Feb. 11, 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... 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: 10’ easy
  • drills
  • Main set:

4 x uphill striders around kezar bend, ri jog back down

1600 tempo z3 or pe 5 (1200 for b group)

400m easy

1 side bleachers alternate through two foot jumps and building effort

4 uphill striders

6 x 400 des from 10k to 1 mile by #4 and then hold last 2 at mile effort pe 9, group b straight des from 10k to 1 mile effort pe 6 - 9

1 side bleachers for advanced only, group b is done except for core work:

Plank matrix: front, both sides and back

  • Cool down: 5’ 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