Weekly Workout - Wed, Nov 17 - Fartlek Whistle Grab Bag 🇸🇪

[ggrc...@gmail.com]

Where:  Kezar Stadium, meet halfway down the home stretch

When: Wed, 6:15 PM

What: Fartlek Whistle Grab Bag

Format 📋

Introductions, 1600m Warm Up, Drills

Run in Circles for 44 minutes

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

Fartlek 🇸🇪

"The word “fartlek” is a Swedish term which means “speed play.” It is a training method that blends continuous (endurance) training with interval (speed) training.

Fartlek runs challenge the body to adapt to various speeds, conditioning you to become faster over longer distances."

Workout ⏱️ 44 Minutes Total

- Coach selects one fast session at random from the below pool.

- One whistle for starting the fast session, two whistles for starting the recovery.

3x (5 min fast, 2 min recovery)

2x (4 min fast, 1 min recovery)

2x (3 min fast, 1 min recovery)

Race Calendar 📅

Dec 11 - Unofficial, self-supported Headlands Half

Dec 19 - Christmas Relays

Wednesday Track Schedule 📅

Nov 24 - TBD

Dec 01 - TBD

Dec 08 - 5 x 1k Repeats - Prepare for Christmas Relays

Dec 15 - TBD - Week of Christmas Relays

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