Tags

, ,

Trivalley Running Club hosts Wednesday morning track event from beginning of Spring to Fall. We meet once a week on Wednesday at Fallon Middle School in Dublin, CA. Come join us for track ‘Tempo’ workout.  You may signup via our FaceBook invite or eventbrite. Use below link to signup

Eventbrite link:
https://wednesdaytrack.eventbrite.com
FB link:
https://www.facebook.com/groups/trivalleyrunningclub/events/

Meetup Time: 5:55 AM
Start Time: 6:00 AM
Location: 3601 Kohnen Way Dublin, CA
Track condition: Gravel track so wear trail shoes & non-white socks
Bring water/gels if you needed
Tempo workout
* 5 Minutes warm-up
* <Week 1 to 6> Tempo run at sustainable effort pace
* 5 Minutes cross train (high knees, side steps, butt kicks, rest)
* <Week 1 to 6> Tempo run at sustainable effort pace
* 5 Minutes cross train (high knees, side steps, butt kicks, rest)
* <Week 1 to 2> Tempo run at sustainable effort pace
* 5 Minutes cool-down
Note:
– Each week, we will add 2 more minutes to tempo workout until we reach 20 minutes

Tempo workout duration & frequency
Week 1: 10 minutes x 3 (30)
Week 2: 12 minutes x 3 (36)
Week 3: 14 minutes x 2 (28)
Week 4: 16 minutes x 2 (32)
Week 5: 18 minutes x 2 (36)
Week 6: 20 minutes x 2 (40)

Reference
http://www.runnersworld.com/ask-coach-jenny/how-to-run-a-tempo-workout

2017-03-29th

Advertisements