This week we will be running some longer timed intervals. We will run 4 sets of 5 minute intervals at ‘on’ goal 5K pace followed by a 3 minute recovery ‘off’ interval or rest.
FYI the following two weeks the track workouts will be run on Wednesday, 4/17/19 and 4/24/19. After that all of the workouts will be on Tuesdays until the end of the Summer.
This week’s workout will be as detailed below:
TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT
4/9/19
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 3-minutes at your ‘off’ recovery/ jog pace. We will be doing 29 minutes of running. 20 minutes at your ‘on’ goal 5K pace and 9 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.
Franklin Ruona