Weekly Workout - Wednesday February 18th: Fartlek 3:1 x 5

[GGRC Coach]

 When: Wed, February 18th, 6:15 PM

 Where: The Southside homestretch of Kezar Stadium

 Format:

• Introductions

• Warm up + Movement drills

• Workout

• Cooldown (+ Core/Stretch)

It's likely to rain again this Wednesday - we run rain or shine!

 Workout:

Fartlek means “speed play” in Swedish. This is a straightforward workout where you need to change your pace quickly. Typically, Fartlek Runs are at 5K - 10K effort where you get out of breath slightly during the “on” portion, then regain your breath on the “off” portion at recovery (slower) pace.

Here's how it'll work:

• 3 min “on” at 5K - 10K pace
  
• 1 min “off” at recovery pace (do not stop; walk or slow jog)

And we’ll repeat this 5 times. I'll whistle once for “on” and twice for “off”.  As always, I recommend grouping with runners who have a similar pace to yours!

✅ Purpose: Improved speed and efficiency by practicing switching gears quickly.

🔋 Post Workout:
Let’s go to Red Tail (545 Irving Street, between 6th and 7th Ave). Like the other places, they let you bring food as well. So join us for food and drinks too!

📅 Upcoming Races/Events:

• 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