From Coach Toby….
Long runs are great for building endurance. Tempo runs give us the opportunity to focus on improving speed. Today we focus on the latter.
Tempo is a type of run where after an easy-pace warm-up, you ease in to a “comfortable hard” pace for a prescribed distance or amount of time. This isn’t an all out sprint or race, but rather a comfortably hard effort.
If you are looking to improve your race times or just want to get stronger and faster, this is the workout for you. See you Thursday!
Today’s wildcard workout…
– 1 mile warm-up
– 2 mile tempo (comfortably hard pace) – start at 10th Ave and JFK, finish at MLK and 9th Ave
– Cool down run back to Kezar Stadium
(approximately 3.5 miles total)
Route:
Strava: https://www.strava.com/routes/24107408
Map My Run: http://www.mapmyrun.com/routes/view/2106032191
RunGo Course Map w/audio cues: RunGo Course Map
Directions:
(1st mile warm up)
-Exit West Gate of Kezar Stadium and turn left
-Quick left turn at Kezar Drive and then right at stoplight to cross Kezar Drive into GG Park via MLK Drive
-At T-Stop cross street and turn right onto Bowling Green Drive
-Follow Bowling Green Drive to JFK Drive
-At JFK Drive, cross street and turn left. You will see the Conservatory of Flowers on the right
-Run west on JFK. After you cross 8th Avenue on right, look for “RC Start” chalk on ground at 10th Ave.
(2mile tempo)
-Begin at 10th Avenue and JFK
-Continue west on JFK
-Go under the overpass. At Transverse Avenue, cross and turn left
-Follow Transverse all the way to MLK Drive
-Turn left onto MLK Drive.
-Cross 19th Avenue and continue on MLK DriveTake MLK Drive all the way to MLK Drive and 9th Avenue, and segue into your cool down.
(1/2 mile cool down)
-At MLK and 9th Avenue turn left to stay on MLK
-Stay on MLK until intersection with Bowling Green Drive
-Turn right to stay on MLK Drive.
-Crossover Kezar Drive at light and return to Kezar Stadium to finish.