Weekly Workout - Wednesday July 23rd: Figure W

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GGRC Coach

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Jul 21, 2025, 12:14:40 PMJul 21

to Golden Gate Running Club

When: Wed, July 23rd, 6:15 PM

Where: The Southside homestretch of Kezar Stadium

Format:

Introductions
Warm up
Workout
Cooldown

We're finally back on the track this week!

NOTE: If you're racing this Sunday, please feel free to modify this workout to take it easier! You can alter the distances to do 400m - 200m - 100m - 200m - 400m instead, or only do a V, or whatever other adjustments you'd like. Good luck on your race!

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!

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 July 27th: SF Marathon Volunteering
September 18th - 21st: Mammoth trail fest

✅ 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! Returning members (from 2024) should renew through the RunSignup platform. If you have any questions about it, let us know.

See you at Kezar!