Weekly Workout - Wednesday April 16th: Group Fartlek

[GGRC Coach]

🕕 When: Wed, April 16th, 6:15 PM
📍 Where: The Southside homestretch of Kezar Stadium

NOTE: There's technically a middle school track meet at Kezar this week until 6:30 pm, but as in the past those have typically wrapped up before our workout starts, we'll still plan to run on the track this week. If the meet is still going as we arrive, we'll do our intros + warmup on the upper track instead (I'll update in slack in this case).

📋 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 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:

• Saturday April 19th: Earth Month Beach Cleanup event
• Saturday April 26th: Biggest Little Half in Reno
• Sunday May 18th: Bay to Breakers 

✅ 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 2024 dues! Returning members (from 2023) should renew through the RunSignup platform. If you have any questions about it, let us know.

See you at Kezar!

-- Coach Lena