We will be doing this coming week’s Tuesday Track Workout on Monday, 2/3/20 this week. Next week we will be back on Tuesday, 2/11/20, for our Tuesday Track Workout.
Next Tuesday’s Workout will be the Benchmark Mile! Checking on the San Rafael High School Lacrosse Schedules it does not appear as if there will be many conflicts with San Rafael High School Games, so, hopefully most of our Tuesday Track Workouts from 2/11/20 on will be on Tuesdays! Below is the workout for this week:
TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT on Monday, February 3, 2020
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 with a 100 Meter Jog In between Strides.
A/B/C-Groups 4 each sets of 5-minute intervals run at your ‘on’ goal 5K pace followed by a 3-minutes at your ‘off’ recovery/ jog pace. We will be doing 29 minutes of running. 20 minutes at your ‘on’ goal 5K pace and 9 minutes at your ‘off’ recovery/ jog 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.
Followed by Cool Down Jog
I hope to see you at the track on Monday.
Franklin Ruona
(415) 760-8992