Weekly Workout - Wednesday October 22nd: Group Fartlek

[GGRC Coach]

🕕 When: Wed, Oct 22nd, 6:15 PM
📍 Where: The Southside Upper Track of Kezar Stadium

IMPORTANT:  There's another high school football game at Kezar this Wednesday. However last week it looked like the upper track was still available during the game, so we'll do our track workout entirely on the upper level this week to avoid running in the park while it's dark. Let's meet above our regular meeting spot on the south side of Kezar, on the upper track in front of the bathrooms. 

📋 Format:

• Introductions
  
• Warm up + Movement drills
  
• Workout
  
• Cooldown (+ Core/Stretch)

🏃 Workout:
"Fartlek" (Swedish for "speed play") often referred to as speed work that involves bursts of speed followed by a recovery period. This week, we're adding our unique group twist to it. Here's how it works:

1. We form groups of 4 to 6 people.
   
2. Within each group, one person is designated as the "chaser."
   
3. Everyone will run on the upper loop of the track in a clockwise direction at a relaxed pace, sticking together with your group.
   
4. The chaser will break away and run the opposite direction (counter-clockwise) at a faster pace (~5k pace).
   
5. Once the chaser catches up with the group, a different person takes on the chaser role. You can high five to officially make the transfer! 

Then repeat, and we'll continue this for 25 minutes.

🔋 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:

• Thursday October 23rd: Sundown Cinema Movie Night
• Saturday November 8th: GGRC Trivia Night

✅ 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 2025 dues!

See you at Kezar!

-- Coach Lena