Weekly Workout - Wednesday, Nov 10 - Back to Basics

[ggrc...@gmail.com]

Sorry for the delay. I was waiting on new to see if we had access to the track this Wednesday -- we do!

Since we have a race on the calendar this Saturday, let's keep it simple on the track this week. The goal is to keep your legs fresh and to not add any heavy fatigue.

Where:  Kezar Stadium, meet halfway down the home stretch

When: Wed, 6:15 PM

What: Back to Basics

Warm Up 🏃

1600m

Drills

Workout 1 - Longer Set (6.4k)

6x800m (Half Marathon Pace) - 400m active recovery or 2 min rest

4 minute rest

4x400m (5k Pace) - 200m active recovery or walk

Workout 2 - Shorter Set (5.2k)

5x800m (Half Marathon Pace) - 400m active recovery or 2 min rest

4 minute rest

3x400m (5k Pace) - 200m active recovery or walk

- 800m Cool Down

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

What's My Pace? 🤔

- Calculate your 5k/10k/HM pace by using this Race Equivalency Calculator and entering a known race time, such as a recent mile, 5k, etc.

Race Calendar 📅

Nov 13 - Mt Tam Trail Run

Dec 11 - Unofficial, self-supported Headlands Half

Dec 19 - Christmas Relays

Wednesday Track Schedule 📅

Nov 17 - TBD

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