Weekly Workout - Wednesday Jan 28th: Descending Intervals

[GGRC Coach]

🕕 When: Wed, Jan 28th, 6:15 PM
📍 Where: The Southside homestretch of Kezar Stadium

📋 Format:

• Introductions
  
• Warm up
  
• Workout
  
• Cooldown

NOTE: if you're running the SF half this weekend, feel free to take this workout easier! You can take the internals slower (half marathon pace or below) or only run half the intervals. 

🏃 Workout:

Our workout this week is descending intervals! This is a time-based workout where you'll be running as follows:

• 8 min run followed by 120 sec recovery
  
• 6 min run followed by 90 sec recovery
  
• 4 min run followed by 60 sec recovery
  
• 2 min run followed by 30 sec recovery
  
• Finish with a 1 min run

So essentially the recov time is a quarter of the run time. I'll blow a whistle to signal each transition - one whistle to start the running interval, two whistles to end and start recov.

For the running intervals, I recommend aiming for a pace around your 10K race pace. If you're unsure about your pace, go slightly faster than your comfortable "easy" pace. 

The objective is to maintain a consistent pace throughout all intervals. For instance, if you start with an 8 min/mile pace in the first rep, keep that pace up for the subsequent intervals. 

For recovery, either walk or jog lightly. I also encourage you to find running buddies with a similar pace. This can make the workout more enjoyable and allow you to have a conversation during recovery, plus you'll be able to hold each other accountable.

✅ Purpose:  The goal here is to improve your ability to keep a consistent pace & stay on target during races/other runs!

🔋 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:

• Sunday Feb 1st: SF Half Marathon, 10K and 5K
• Saturday Feb 21st: GGRC Palentines Day event
• Sunday March 1st: Chinatown 5k/10k

✅ 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