Weekly Workout - Wednesday March 18th: Hill Sprints with Guest Coach Kerry

[GGRC Coach]

🕕 When: Wed, March 18th, 6:15 PM
📍 Where: Meeting at Kezar Stadium, the East Gate / Running on Conservatory Drive West

📋 Format:

• Introductions
  
• Warm up
  
• Workout
  
• Cooldown

IMPORTANT:  There's a 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 in GGP instead. You'll still meet at Kezar, but outside the East Gate (with the columns). You'll do our introductions there, then run into the park as the warmup. I can't make it this week so guest coach Kerry will be subbing in!

🏃 Workout:

For this workout, you're going to train the neuromuscular system by doing some non-fatiguing hill sprints. Non-fatiguing means the hill sprints last 5-8 seconds and you'll have ample time to rest in between (ie. ~3-5 minutes between each sprint). If you're feeling fatigued after the sprint, you're going too long. On the flip side, you'll want to be going at near full effort to train your muscle strength. You're going to do the hill sprint up Conservatory Drive West, and some slow/recovery jogging along JFK between sets. 

 Post Workout:

Looks like it's going to be warm on Wednesday - there's a new option of going to get boba (there's a couple spots on Irving) or we can head to Finnegans Wake (937 Cole St). They have a backyard, but it could get chilly, so make sure to have a jacket.

📅 Upcoming Races/Events:

• Saturday March 21st: Strength Training for Runners 101

✅ 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