This week we will do a timed ladder up and then a ladder back down. We will run from 2 minutes to 5 minutes and then 4 minutes to 2 minutes with a 1-1/2 minute Recovery or jog between ‘on’ intervals.
This week’s workout will be as detailed below:
TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT -7-23-19
6:10 PM 1 to 2 MILE Warm up in area of San Rafael High School Track.
6:30 PM 4 Each 100 Meter Strides with a 100 Meter Jog In between Strides.
A/B/C –Groups Ladder down:
- 1 Each 2-minute Interval @ 5K pace, followed by a 1-1/2-minute recovery
- 1 Each 3-minute Interval @ 5K pace, followed by a 1-1/2-minute recovery
- 1 Each 4-minute Interval @ 5K pace, followed by a 1-1/2-minute recovery
- 1 Each 5-minute Interval @ 10K pace, followed by a 1-1/2-minute recovery
- 1 Each 4-minute Interval @ 5K pace, followed by a 1-1/2-minute recovery
- 1 Each 3-minute Interval @ 5K pace, followed by a 1-1/2-minute recovery
- 1 Each 2-minute Interval @ 5K pace, followed by a cool down jog.
I hope to see you at the track on Tuesday.
Franklin Ruona
(415) 760-8992