Weekly Workout - Wednesday June 24th with Guest Coach Conor

[GGRC President]

 When: Wed, June 24th, 6:15 PM

 Where: The Southside homestretch of Kezar Stadium

 Format:

• Introductions

• Warm up

• Workout

• Cooldown

NOTE: Coach Lena is out of the country for one more week, so Conor will be subbing in as coach this week!

 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 the Kezar Pub at 770 Stanyan St! Join after the workout 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! Returning members (from 2025) should renew through the RunSignup platform. If you have any questions about it, let us know.

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Nishi Waghray

GGRC President 2026