I am afraid that we will have to run the Tamalpa Tuesday Track Workouts on the days that are available to us for the next couple of months due to conflicts with San Rafael High School Games on Tuesday Evenings. The first two Tamalpa Tuesday Track Workouts for 2020 will be held on Friday, 1/10/20, and Thursday, 1/16/20.
The Track Workouts for those two weeks will be as detailed below:
- TAMALPA RUNNERS FRIDAY EVENING TRACK WORKOUT on 1/10/20
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 on straight away with a 100 Meter jog on curves between Strides.
All-Groups The 30 Minute Fartlek-We will run for 30 minutes alternating 2 minutes ‘on’ at your 5K pace followed by 1 minute ‘off’ at 2 minutes per mile slower than your 5K 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.
We will run a total of ten 2-minute Intervals ‘on’ and ten 1-minute Intervals ‘off’’.
Followed by Cool Down Jog!!
I hope to see you at the track on Friday!
2.TAMALPA RUNNERS THURSDAY EVENING TRACK WORKOUT on 1/16/20
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 on straight away with a 100 Meter jog on curves between Strides.
All-Groups The 30 Minute Fartlek-We will run for 30 minutes alternating 4 minutes ‘on’ at your 5K pace followed by 2 minutes ‘off’ at 2 minutes per mile slower than your 5K 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.
We will run a total of five 4-minute Intervals ‘on’ and five 2-minute Intervals ‘off’’.
Followed by Cool Down Jog!!
I hope to see you at the track on Thursday!
Franklin Ruona
(415) 760-8992