This week we will run a ladder down. This will be a good opportunity to work off some calories
so that you are able to eat hearty on Thanksgiving! The workout will be as detailed below:
TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT -11-26-19
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 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
- 1 Each 3-minute Interval @ 5K pace, followed by a 2-minute recovery
- 1 Each 2-minute Interval @ mile pace, followed by a 2-minute recovery
- 1 Each 1-minute Interval @ ½ mile pace to finish the workout.
Followed by Cool Down Jog.
I hope to see you at the track Tuesday.
Franklin Ruona