My Favorite

I love the simple 400. Fast and furious, and over quickly! Great for getting your leg speed up. Have fun!

The 7/28 workout =

11 x 400(1 lap) with 90 sec. rest between.

Optional - do the above but after the every 3rd 400 rest 2:30 min.

Steady As She Goes!

Remember to run your intervals as evenly as possible, trying to keep your first and last 800's as close in time to each other as possible. Here's the workout for 7/21 -

800(2 laps) walk/jog 400 or 3:00min rest
1200(3 laps)" "
1200(3 laps)" "
800(2 laps)" "

Don't forget the usual mile warm-up and cool-down. See you there at 6pm!

Peaks and Valleys

Here we go up and down and up again! We're adding another 200 meters to the workout as we are in mid-season. This will get you ready to race those fast times.

7/14 workout
Arrive at 6:00PM warm up 4 easy laps stetch then at 6:15 we will run the following:

1000 (2 1/2 laps) 1 lap or 2:30 rest
800 (2 laps) 1 lap or 2:30 rest
600 (1 1/2 laps) 1/2 lap or 1:30 rest
400 ( 1 lap) Full lap rest or 2:30 rest
800 (2 laps) 1 lap or 2:30 rest
600 (1 1/2 laps) 1/2 lap or 1:30 rest

Climbing Down the Ladder

This downhill is no piece of cake. But the rewards are sweet.

Workout as follows:

1600 1200 800 400
3 minute rest after the 1600 and 1200 short rest after the 800.

Total distance is 4000 meters :-/

It's going to be another beautiful SF Peninsula evening at the track....see you there!