We will be doing our Tamalpa Track Workout on Friday this week. Next week the Workout will be on Monday, 2/3/20, and the following week we will be back on Tuesday, 2/11/20. Hopefully we will be back on Tuesdays for our workouts in February and March, but I am still waiting on the schedule of San Rafael High School Games after 2/11/20 before I can finalize the dates of the Tamalpa Tuesday Track Workouts.
This week we will do a 2 person 20 x 400M 5 Mile relay run as detailed below:
TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT on Friday 1-31-20
6:10 PM 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 with a 100 Meter Jog in between Strides. Followed by 2 Each 200 Meter Strides with a 200 Meter Jog in between Strides. Followed by 1 each 400 Meter Strides.
We will then break up into 2 runner teams for a 20 x 400M 5 Mile relay run.
A/B/C-Groups Each runner will run 10 Each 400 Meter Intervals, with a rest in between intervals while your partner runs their 400 Meter Interval. Each 2-runner team will run a total of 20 Each 400 Meter Intervals (5 miles), 10 each for each runner (2-1/2 miles).
Followed by Cool Down Jog
I hope to see you at the track on Friday.
Franklin Ruona
(415) 760-8992