Summer training workouts

Hey gang. Many of you have seen the light at the end of the tunnel and thankfully it's not a train! You are at the end of a very long and track and road-racing season. I am going to continue to post track workouts to sustain the club's continuity, however many of you should revert to base-building mode during the summer.

Monday July 5 (I won't be in attendance)

Distance runners: 12-16 x 400 @ 3K pace with 200 rest
Middle-distance runners: 3 x 200 in 27 or better (for 1:58-59 guys), as much rest as needed

Thursday July 8

All: Uphill Firetrail tempo to bench look-out or 25:00, whichever comes LAST

Friday-Saturday July 9-10

USATF Club Nationals at SF State University! Come root on our Strawberry Canyon TC runners as they square off against club runners from all over the nation. This should be a intimate but fun event.

Monday July 12

Distance runners: 3 x 1200 @ 5k pace w/ 400 rest AND 6 x 400 @ sub-3K pace with 200 rest
Middle-distance runners: 5 x 800 with 800 rest at 3k working down to Mile pace

Thursday July 15

Distance runners: 3-5 Mile straight tempo on the track or 20-30:00 on the trail
Middle-distance runners: 6 x 300 at 800 pace with full recovery (HR < 125)

Monday July 19

Distance runners: 7-12 x 700 with 300 rest
Middle-distance runners: (Master's Nationals) 4 x 200 in 27 or better with full recovery

Thursday July 22

Distance runners: 20:00-30:00 5-speed workout, either on a flatter trail or the track
Middle-distance runners: Break or distance runners workout

Monday July 26

Distance runners: 3-6 x Mile
Middle-distance runners: 4 x 500 @ 3K pace with 300 rest; 4 x 300 @ sub-Mile pace with 500 rest

Thursday July 29

All runners: 500 at half-marathon pace, 300 at 5K pace for 20:00-30:00 minutes, or 30-40:00 of 90 seconds at cross country / 3:30 at marathon pace on the trails

Monday August 3

Distance runners: 6-10 x 800 with 400 rest
Middle-distance runners: 10 x 400 with 400 rest

Thursday August 6

Distance runners: Uphill Firetrail tempo to the bench look-out or 25:00, whichever comes LAST
Middle distance runners: Join in tempo or 10 x Le Conte Hill (about 50-60 seconds) with jog back down

Monday August 10

Distance runners: 3-5 x Lower Firetrail repeats to the Connector w/ jog back down
Middle distance runners: 7 x 2;00 up lower Firetrail w/ jog back down

Thursday August 13