Weekly Workout - Wednesday September 23rd: Descending Intervals

[GGRC Coach]

🕕 When: Wed, Sept 23rd, 6:15 PM
📍 Where: The Southside homestretch of Kezar Stadium

📋 Format:

• Introductions
  
• Warm up
  
• Workout
  
• Cooldown

🏃 Workout:

Our workout this week is descending intervals! This is a time-based workout where you'll be running as follows:

• 8 min run followed by 120 sec recovery
  
• 6 min run followed by 90 sec recovery
  
• 4 min run followed by 60 sec recovery
  
• 2 min run followed by 30 sec recovery
  
• Finish with a 1 min run

So essentially the recov time is a quarter of the run time. I'll blow a whistle to signal each transition - one whistle to start the running interval, two whistles to end and start recov.

For the running intervals, I recommend aiming for a pace around your 10K race pace. If you're unsure about your pace, go slightly faster than your comfortable "easy" pace. 

The objective is to maintain a consistent pace throughout all intervals. For instance, if you start with an 8 min/mile pace in the first rep, keep that pace up for the subsequent intervals. 

For recovery, either walk or jog lightly. I also encourage you to find running buddies with a similar pace. This can make the workout more enjoyable and allow you to have a conversation during recovery, plus you'll be able to hold each other accountable.

✅ Purpose:  The goal here is to improve your ability to keep a consistent pace & stay on target during races/other runs!

🔋 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:

• 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