Weekly Workout - Wednesday, October 13 - Descend the Ladder

[ggrc...@gmail.com]

Where:  Kezar Stadium, meet halfway down the home stretch

When: Wed, 6:15 PM

What: Timed Set

Format 📋

Introductions, 1600m Warm Up, Drills

Run Intervals

Cooldown
Food and Drinks at Blackthorn (9th and Irving). Bring an ID as they do check.

Workout ⏱️

I will have a whistle and will be signaling the start/stops.

- 10 min at half marathon pace w/ 5 min jog recovery

- 6 min at 10k pace w/ 3:00 jog recovery

- 5 min at 10k pace w/ 2:30 jog recovery

- 4 min at 5k pace w/ 2:00 jog recovery

- 3 min at 5k pace w/ 1:30 jog recovery

- 2 min at 3k pace w/ 1:00 jog recovery

- 1 min at mile pace

- cooldown

Purpose 📖
- Simulate the burning feeling of racing 5-10k's. The goal here is to inject some fatigue into your legs without totally wiping you out.

Requirements ✅

- You must sign the 2021 waiver. This is part of our new member and returning member process. Link here.

Health and Safety 🏥

- Follow all City and State Covid safety guidelines.

See you on the track!

-- Coach Brent