The Tuesday Track Workout Schedule for the next 4 weeks will be on the Days and Dates
shown below as a result of conflicts with San Rafael High School Games on most Tuesdays.
Tamalpa Tuesday Track Workouts, San Rafael High School, 2020
Thursday, January 23, 2020
Friday, January 31, 2020
Monday, February 3, 2020
Tuesday, February 11, 2020
This week’s workout will be seven 3 minutes ‘on’ intervals at your goal 5K pace followed by six 1-1/2 minutes ‘off’ intervals at 2 minutes per mile slower than your goal 5K pace.
TAMALPA RUNNERS THURSDAY EVENING TRACK WORKOUT on 1/23/20
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 30-1/2 Minute Fartlek-We will run for 30-1/2 minutes alternating 3 minutes ‘on’ at your 5K pace followed by
1-1/2 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 seven 3-minute ‘on’ Intervals and six 1-1/2-minute ‘off’ ’Intervals.
Followed by Cool Down Jog!!
I hope to see you at the track on Thursday.
Franklin Ruona
(415) 760-8992