Tuesday Track Workout this week will be held on Thursday, 1/16/2020

The Tuesday Track Workout Schedule for the next 5 weeks will be on the Dates shown below as a result of conflicts on most Tuesdays with San Rafael High School Games:

Tamalpa Tuesday Track Workouts, San Rafael High School, 2020

Thursday, January 16, 2020

Thursday, January 23, 2020

Friday, January 31, 2020

Monday, February 3, 2020

Tuesday, February 11, 2020

Once I have a confirmed the schedule for the Dates after 2/11/20, I will pass on that information.

In 2019 we were able to have 8 Tuesday and 4 Wednesday workouts after February 12, 2019.

From May 2019 through December 2019 we were able to have all of our track workouts on

Tuesdays.  Hopefully we will have a similar situation in 2020.

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

Share this post