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