The Tuesday Track Workout Schedule for the next 5 weeks will be on the Dates shown below as a result of conflicts on most Tuesdays with San Rafael High School Games:
Tamalpa Tuesday Track Workouts, San Rafael High School, 2020
Thursday, January 16, 2020
Thursday, January 23, 2020
Friday, January 31, 2020
Monday, February 3, 2020
Tuesday, February 11, 2020
Once I have a confirmed the schedule for the Dates after 2/11/20, I will pass on that information.
In 2019 we were able to have 8 Tuesday and 4 Wednesday workouts after February 12, 2019.
From May 2019 through December 2019 we were able to have all of our track workouts on
Tuesdays. Hopefully we will have a similar situation in 2020.
TAMALPA RUNNERS THURSDAY EVENING TRACK WORKOUT on 1/16/20
6:10 PM 1.7 MILE Warm up on streets around San Rafael High School or 1 to 2 miles on the San Rafael High School Track.
6:30 PM 4 Each 100 Meter Strides on straight away with a 100 Meter jog on curves between Strides.
All-Groups The 30 Minute Fartlek-We will run for 30 minutes alternating 4 minutes ‘on’ at your 5K pace followed by 2 minutes ‘off’ at 2 minutes per mile slower than your 5K pace.
If your 5K pace is 6 minutes per mile you will run your ‘on’ laps at 1:30 per lap and your ‘off’ laps at 2:00 per lap. If your 5K pace is 7 minutes per mile you will run your ‘on’ laps at 1:45 per lap and your ‘off’ laps at 2:15 per lap. If your 5K pace is 8 minutes per mile you will run your ‘on’ laps at 2:00 per lap and your ‘off’ laps at 2:30 per lap. If your 5K pace is 9 minutes per mile you will run your ‘on’ laps at 2:15 per lap and your ‘off’ laps at 2:45 per lap. If your 5K pace is 10 minutes per mile you will run your ‘on’ laps at 2:30 per lap and your ‘off’ laps at 3:00 per lap.
We will run a total of five 4-minute Intervals ‘on’ and five 2-minute Intervals ‘off’’.
Followed by Cool Down Jog!!
I hope to see you at the track on Thursday!
Franklin Ruona
(415) 760-8992