This week we will alternate between 2 Minute and 4 Minute ‘ON’ Intervals with a 1-1/2 Minute ‘OFF’ interval or recovery. We will do Four each 2 Minute ‘ON ‘ Intervals and Three each 4 Minute ‘On’ Intervals and Six each ‘OFF’ Intervals or Recoveries for a total workout of 29 Minutes. The workout will be as detailed below:
TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT -7-30-19
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 4-minute Interval @ 5K pace, followed by a 1-1/2-minute recovery
- 1 Each 2-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 2-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 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