Tamalpa Runners Forum

Date: 2017-04-23
From: Franklin Ruona (fdruona@comcast.net)
Subject: Tuesday Track is moving to Terra Linda HS
Message: Please note! The Tuesday Tamalpa Track Workout will be held at the Terra Linda High School Track starting this coming Tuesday, April 25, 2017, until construction is completed on the new San Rafael High School Track!
This week’s workout will be as detailed below:

TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT
4/25/17

6:10 PM 1 to 2 MILE Warm up on the Terra Linda HS High School track.

6:30 PM 4 Each 100 Meter Strides on straight away with a 100 Meter jog on curves
in between Strides.

A-Group Four sets of a 1200M Interval at goal 5K pace followed by a 400M Interval at goal one mile pace. We will start the 400M Intervals 6 minutes after we start the 1200M Interval and will start the 2nd, 3rd and 4th 1200M Intervals 3 minutes after we start the 400M Intervals.

B/C-Groups Same as above except we will run four sets of a 900M Interval followed by a 300M Interval.

Followed by Cool down Jog

I hope to see you at the track on Tuesday!

Franklin Ruona

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Old Running Magazines (2017-05-28, Barry Spitz)
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