This week we will run a Fartlek workout with six 3-1/2 minute intervals at ‘on’ 5K Pace followed by five 2 minute sessions of Recovery or ‘off’ marathon Pace intervals. The workout will be as detailed below:
TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT- 10-15-19
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 on straight away with a 100 Meter jog on curves
between Strides.
All-Groups The 31 Minute Fartlek-We will run for 31 minutes alternating 3-1/2 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 six 3-1/2-minute Intervals ‘on’ and five 2-minute Intervals ‘off’’.
Followed by Cool Down Jog!!
I hope to see you at the track on Tuesday.
Franklin Ruona
(415) 760-8992