Weekly Workout - Wednesday March 25th: Group Fartlek with Guest Coach Nishi

[GGRC Coach]

🕕 When: Wed, March 25th, 6:15 PM
📍 Where: The Southside Upper Track of Kezar Stadium

IMPORTANT:  There's another middle school track meet at Kezar this Wednesday which might still be going on by the time we start, so you'll be doing a workout on the upper track. You'll still meet at Kezar, but outside the East Gate (with the columns) and do introductions there. I can't make it this week so our awesome president Nishi will be subbing in!

📋 Format:

• Introductions
  
• Warm up + Movement drills
  
• Workout
  
• Cooldown (+ Core/Stretch)

🏃 Workout:
"Fartlek" (Swedish for "speed play") often referred to as speed work that involves bursts of speed followed by a recovery period. This week, we're adding our unique group twist to it. Here's how it works:

1. We form groups of 4 to 6 people.
   
2. Within each group, one person is designated as the "chaser."
   
3. Everyone will run on the upper loop of the track in a clockwise direction at a relaxed pace, sticking together with your group.
   
4. The chaser will break away and run the opposite direction (counter-clockwise) at a faster pace (~5k pace).
   
5. Once the chaser catches up with the group, a different person takes on the chaser role. You can high five to officially make the transfer! 

Then repeat, and we'll continue this for 25 minutes.

🔋 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 April 11th: Volunteering at the Cherry Blossom Festival 

✅ 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.

Have a good workout!

-- Coach Lena