Weekly Workout - Wednesday, June 23 - Timed Intervals

[GGRC Race Coordinator]

Where:  Kezar Stadium, meet halfway down the home stretch

When: Wed, 6:15 PM

What: Time based interval workout
Coach: Jakob (Race Coordinator) will be filling in again this week

Format 📋

Introductions, 1600m Warm Up, Drills

Run Intervals - I will bring a whistle for indicating time breaks

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

Interval / Recovery (intervals at 1 mile pace & recovery at about 1/2 your interval speed)

1 min/1 min recovery 

2 min/1 min recovery

3 min/1 min recovery

4 min/1 min recovery

5 min/2 min recovery

1 min/1 min recovery 

2 min/1 min recovery 

3 min/1 min recovery

4 min/1 min recovery

5 min/2 min recovery

*Note: at a 7 min/mile interval pace, this workout should result in 5.3 miles + 1 mile warmup + 1 mile cooldown for a total of ~7 miles.  

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 all in two days!

-Jakob, GGRC Race Coordinator