Weekly Workout - Wednesday September 16th: 400m Repeats

[GGRC Coach]

 When: Wed, Sept 16th, 6:15 PM

 Where: The Southside homestretch of Kezar Stadium

 Format:

• Introductions

• Warm up

• Workout

• Cooldown

 Workout:

Pretty straightforward workout this week - we'll be doing 400-meter repeats! Here are the details:

• Distance: 400 meters (1 full lap of the track).

• Recovery: 200 meters (half a lap), slow jog.

• Pace: Aim for your 5K to 10K race pace.

• Repeats: Aim at least 5 times. At a faster pace you might do 8 or 9 times.

As usual, we'll go for around 25 minutes. Challenge yourselves to see how many repeats you can fit into this timeframe! 

And, as always, team up to form pace groups – it's a great way to have accountability partners!

✅ Purpose:  This is a simple speed workout to push yourself to increase your speed & cadence, and also practice quick anaerobic recovery.

🔋 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 Sept 19th - SF Bakery Run
• Sunday Oct 4th - Napa Half/Quarter Marathon

 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! If you have any questions about it, let us know.

See you at Kezar!

-- Coach Lena