TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT – 9/3/19

This week we will do Liz Gottlieb’s Mini Michigan Mile Workout.  The workout will be as detailed below:

TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT

9/3/19

6:10 PM               1.7 MILE Warm up on streets around San Rafael High School or 1 to 2 miles on the San Rafael HS Track

6:30 PM               4 Each 100 Meter Strides with a 100 Meter jog in between Strides.

A-Group              A. 1 Each 1200M Interval at 5K pace; B. followed by 1 Each 1600M Interval @ Tempo Pace; C. followed by 1 Each 800M Interval at 3K pace; D. followed by 1 Each 1600M Interval @ Tempo Pace; and, E. finally, 1 Each 400M Interval at 1500M pace.  

B/C-Groups         A. 1 Each 800M Interval at 5K pace; B. followed by 1 Each 1200M Interval @ Tempo Pace; C. followed by 1 Each 600M Interval at 3K pace; D. followed by 1 Each 1200M Interval @ Tempo Pace; and, E. finally, 1 Each 400M Interval at 1500M pace.  

We will start Interval B. (1600M for A Group) 6 minutes after start of Interval A.; Interval C. will start 8 minutes after start of Interval B.; Interval D. will start 5 minutes after start of Interval C; Interval E. will start 8 minutes after start of Interval D.

Followed by Cool Down Jog

I hope to see you at the track Tuesday.

Franklin Ruona

(415) 760-8992