Weekly Workout - Wednesday December 10th: Fartlek 3:1 x 5

[GGRC Coach]

 When: Wed, December 10th, 6:15 PM

 Where: The Southside homestretch of Kezar Stadium

 Format:

• Introductions

• Warm up + Movement drills

• Workout

• Cooldown (+ Core/Stretch)

Heads up that there will be no track workout Dec 24th and Dec 31st for the holidays. Track workouts will resume Jan 7th 2026!

 Workout:

Fartlek means “speed play” in Swedish. This is a straightforward workout where you need to change your pace quickly. Typically, Fartlek Runs are at 5K - 10K effort where you get out of breath slightly during the “on” portion, then regain your breath on the “off” portion at recovery (slower) pace.

Here's how it'll work:

• 3 min “on” at 5K - 10K pace
  
• 1 min “off” at recovery pace (do not stop; walk or slow jog)

And we’ll repeat this 5 times. I'll whistle once for “on” and twice for “off”.  As always, I recommend grouping with runners who have a similar pace to yours!

✅ Purpose: Improved speed and efficiency by practicing switching gears quickly.

🔋 Post Workout:
Let’s go to Red Tail (545 Irving Street, between 6th and 7th Ave). Like the other places, they let you bring food as well. So join us for food and drinks too!

📅 Upcoming Races/Events:

• Sunday December 14th: Christmas Relays + GGRC Holiday Party

✅ 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 2026 dues! Returning members (from 2025) should renew through the RunSignup platform. If you have any questions about it, let us know.

See you at Kezar!

-- Coach Lena