TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT -12-10-19

This week we will run three 5 minute and two 2-1/2 minute intervals at goal 5K pace with a 2 minute recovery between intervals.  This week’s workout will be as follows:

TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT -12-10-19

6:10 PM               1 to 2 MILE Warm up in the 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:

• 1 Each 5-minute Interval @ 5K pace, followed by a 2-minute recovery
• 1 Each 2-1/2-minute Interval @ 5K pace, followed by a 2-minute recovery
• 1 Each 5-minute Interval @ 5K pace, followed by a 2-minute recovery
• 1 Each 2-1/2-minute Interval @ 5K pace, followed by a 2-minute recovery
• 1 Each 5-minute Interval @ 5K pace, followed by a cool down jog.

I hope to see you at the track on Tuesday.

Franklin Ruona

(415) 760-8992