Weekly Workout - Wednesday Jan 14th: Progression/Pace Control

[GGRC Coach]

🕕 When: Wed, Jan 14th, 6:15 PM
📍 Where: The Southside homestretch of Kezar Stadium

📋 Format:

• Introductions
  
• Warm up
  
• Workout
  
• Cooldown

🏃 Workout:
A Progression Run is a run where you start at a slower pace and finish at a faster one. Also called a "negative split", this is considered the cardinal virtue of running a distance race. We'll be putting this principle into practice on the track:

• Form a group of at least 3 runners.
  
• Run 1 lap (400 meters) at a relaxed but fast pace. Make sure to time it, and then take a recovery lap.
  
• For the subsequent lap, aim to run 2 seconds faster than your previous timed lap, followed by another recovery lap.

Keep trying to shave off 2 seconds from each subsequent fast lap. Everyone has a different pace, so we'll be going for 25 minutes in total. Remember, the goal isn't just to improve the speed, but also to focus on the pacing.

Also if you can, please bring some kind of timing device (watch, phone, etc) to use to track your laps with your group!

✅ Purpose: Practicing negative splits can help improve pacing in races, prevent "bonking" (hitting the wall) by conserving energy, and lead to a stronger, more powerful finish

🔋 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 January 17th: Ice Skating social
• Sunday Feb 1st: SF Half Marathon, 10K and 5K

✅ 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! Returning members (from 2025) should renew through the RunSignup platform. If you have any questions about it, let us know.
See you at Kezar!

-- Coach Lena