TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT 10/22/19

This week we will be running a 30 minute Fartlek Workout with FIVE ‘on’ intervals for 4 minutes followed by FOUR ‘off’ intervals at 2-1/2 minutes.  The workout this week will be as detailed below:

TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT

10/22/19

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

6:30 PM               4 Each 100 Meter Strides with a 100 Meter Jog In between Strides.

A/B/C-Groups     4 each sets of 5-minute intervals run at your ‘on’ goal 5K pace followed by a 2-1/2-minutes at your ‘off’ recovery/ jog pace.  We will be doing 30 minutes of running.  20 minutes at your ‘on’ goal 5K pace and 10 minutes at your ‘off’ recovery/ jog pace. 

If your 5K pace is 6 minutes per mile you will run your ‘on’ laps at 1:30 per lap and your ‘off’ laps at 2:00 per lap.  If your 5K pace is 7 minutes per mile you will run your ‘on’ laps at 1:45 per lap and your ‘off’ laps at 2:15 per lap.  If your 5K pace is 8 minutes per mile you will run your ‘on’ laps at 2:00 per lap and your ‘off’ laps at 2:30 per lap.  If your 5K pace is 9 minutes per mile you will run your ‘on’ laps at 2:15 per lap and your ‘off’ laps at 2:45 per lap.  If your 5K pace is 10 minutes per mile you will run your ‘on’ laps at 2:30 per lap and your ‘off’ laps at 3:00 per lap. 

Followed by Cool Down Jog

I hope to see you at the track on Tuesday.

Frank

Franklin Ruona

(415) 760-8992

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