Weekly Workout - Wednesday August 26th: Figure W with Guest Coach Charlene

[GGRC Coach]

 When: Wed, Aug 26th, 6:15 PM

 Where: The Southside homestretch of Kezar Stadium

 Format:

• Introductions

• Warm up

• Workout

• Cooldown

NOTE: I can't make it this Wednesday, so Charlene will be subbing in as guest coach!

 Workout: 

The Figure W run (aka the Inverted Ladder) is a distance-based practice where your running pattern is as follows:

800 m: o       o       o

        \     / \     /

400 m:   o   o   o   o  

          \ /     \ /  

200 m:     o       o    

This means you’ll run 800m - 400m - 200m - 400m - 800m - 400m - 200m - 400m - 800m. I suggest you aim to maintain a 5K-10K pace. After completing each fast leg, you take half the distance you just run as recovery. For instance, after running an 800m (2 laps), you would walk or jog lightly for 400m (1 lap).

If you find this too strenuous, feel free to try the inverted N or V variations instead. For those seeking an extended challenge, feel free to get creative and design your own ‘snake’ formation!

✅ Purpose: Running intervals challenges the cardiovascular system, improving heart efficiency and aerobic capacity faster than just steady running.

 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!

✅ 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.

Have a good workout!
Coach Lena