Weekly Workout - Wednesday November 12th: Figure M

[GGRC Coach]

 When: Wed, Nov 12th, 6:15 PM

 Where: The Southside homestretch of Kezar Stadium

 Format:

• Introductions

• Warm up + Movement drills

• Workout

• Cooldown (+ Core/Stretch)

There's a chance of rain on Wednesday - reminder that we run rain or shine!

 Workout:

Let's do our Figure M workout this week!

800 m:     o       o    

          / \     / \    

400 m:   o   o   o   o   …

        /     \ /     \ /

200 m: o       o       o

This is a ladder workout with distances 200, 400, 800, 400, 200, 400, 800, 400, 200 meters at a tempo pace (between 5k and 10k). Recov is half the distance after each interval at a slow jog or fast walk pace (ex run 200m, jog 100m, run 400m, jog 200m, etc).

If the workout is too much for you, feel free to do Figures A or N instead. If it's too short, try whatever snake shape you can draw! 

🔋 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 December 14th: Christmas Relays + GGRC Holiday Party

✅ 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 2025 dues!

See you at Kezar!

-- Coach Lena