Weekly Workout - Wednesday September 9th: Group Fartlek

[GGRC Coach]

🕕 When: Wed, Sept 9th, 6:15 PM
📍 Where: The Southside homestretch of Kezar Stadium

📋 Format:

• Introductions
  
• Warm up + Movement drills
  
• Workout
  
• Cooldown (+ Core/Stretch)

🏃 Workout:
"Fartlek" (Swedish for "speed play") often referred to as speed work that involves bursts of speed followed by a recovery period. This week, we're adding our unique group twist to it. Here's how it works:

1. We form groups of 4 to 6 people.
   
2. Within each group, one person is designated as the "chaser."
   
3. Everyone will run on the upper loop of the track in a clockwise direction at a relaxed pace, sticking together with your group.
   
4. The chaser will break away and run the opposite direction (counter-clockwise) at a faster pace (~5k pace).
   
5. Once the chaser catches up with the group, a different person takes on the chaser role. You can high five to officially make the transfer! 

Then repeat, and we'll continue this for 25 minutes.

🔋 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 the track!

-- Coach Lena