Weekly Workout - Wednesday March 12th: Progression/Pace Control

[GGRC Coach]

🕕 When: Wed, March 12th, 6:15 PM
📍 Where: The Southside homestretch of Kezar Stadium

📋 Format:

• Introductions
  
• Warm up
  
• Workout
  
• Cooldown

Looks like it's going to be raining on Wednesday - we run rain or shine!

🏃 Workout:
A Progression Run is a run where you start at a slower pace and finish at a faster one. Also called a "negative split", this is considered the cardinal virtue of running a distance race. We'll be putting this principle into practice on the track:

• Form a group of at least 3 runners.
  
• Run 1 lap (400 meters) at a relaxed but fast pace. Make sure to time it, and then take a recovery lap.
  
• For the subsequent lap, aim to run 2 seconds faster than your previous timed lap, followed by another recovery lap.

Keep trying to shave off 2 seconds from each subsequent fast lap. Everyone has a different pace, so we'll be going for 25 minutes in total. Remember, the goal isn't just to improve the speed, but also to focus on the pacing.

🔋 Post Workout:
Let's go to Fireside (603 Irving St, between 7th and 8th Ave) this week! They let you bring food as well, so join us for food and drinks!

📅 Upcoming Races/Events:

• Saturday March 29th: Denim & Donut Mile event
• Saturday April 26th: Biggest Little Half in Reno
• Sunday May 18th: Bay to Breakers 

✅ Membership:
Golden Gate Running Club is a non-profit organization. Membership dues help cover all of the events and perks that GGRC offers. Visit our RunSignup membership page to pay your 2024 dues! Returning members (from 2023) should renew through the RunSignup platform. If you have any questions about it, let us know.

See you at Kezar!

-- Coach Lena