Tom O’Reilly will be coaching this week’s TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT. We will be doing a timed Interval Ladder Down. The workout will be as detailed below. The following Tuesday, 8/20/19 we will be holding the Tamalpa August Track Meet, which will include a 4 x 400M Relay Race following the 100M Dash:
TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT
8/13/2019
6:10 PM 1.7 MILE Warm up on streets around San Rafael High School or 1 to 2 miles of warm-up on the track.
6:30 PM 4 Each 100 Meter Strides on straight away with a 100 Meter jog on curves in between Strides.
A/B/C –Groups Ladder down-1 Each 6-minute Interval @ 10K pace, followed by a 2-minute recovery; 1 Each 5-minute Interval @ 10K pace, followed by a 2-minute recovery; 1 Each 4-minute Interval @ 5K pace, followed by a 2-minute recovery; 2 (two) Each 3-minute Intervals @ 5K pace, followed by a 1-1/2-minute recovery; 1 Each 2-minute Interval @ mile, followed by a 1-minute recovery and, finally, 1 Each 1-minute Interval @ ½ mile pace to finish the workout.
Followed by Cool down Jog
Enjoy!
Franklin Ruona
(415) 760-8992