Tuesday Lactate Threshold

A small (2-5) informal group of Striders work out in Walnut Creek late Tuesday afternoon (4 PM). We typically start from Thom Trimble's house (or De LaSalle HS down the street depending on attendance). The workouts are usually decided that day and may consist of one of the following. Workouts are held most Tuesdays. If you are interested in joining us you MUST contact Thom at work on the Monday or Tuesday AM prior to the run.

ON/OFFs - 3 to 4 miles of continuous track running (in trainers). Laps 1-2 are at easy 1/2 marathon to marathon pace. Laps 3-4 are at 5K-10K pace. Repeat for 12 to16 laps

2 x 2's - This is a workout which involves a 2 mile warmup, then 2 miles at 10K pace over a road or biketrail course (marked every 1/4 mile). After the first hard 2 mile, we rest 5 minutes, then retrace our route back for another hard 2 miles. Two mile jog home. This is the typical workout for the darker winter months. We have 2 different courses (1 night course).

2 x 3's - Same as 2 x 2's but at 10 Mile Race pace. Five minute rest in between.

4-Mile Tempo Run - Out and back on 2x2 course, run at tem mile race pace.

Gebreselassie Workout - 4-5 x 2000 at LT pace with 90 rest between.

60-30 Tempo Run - This run is typically over an 8 mile course. After a mile warmup we run 60 secs hard (5K pace), then 60 sec easy, repeat 60s again, then 30 sec hard, 30 sec easy (twice). Four sets of these repeats until done. Total of eight (8) hard 60s and eight hard 30s.

Long Tempo Run - Six to ten mile run at marathon race pace.

4 x 4's - This is similar to the 2x2 workout, but with little warmup. Four miles (marked every 1/4 miles) of bike trail out to Larkey Park and back (rest 5 min between 4 miles). The outbound route is slightly upgrade and run at marathon pace, with downgrade return is run at 1/2 marathon pace. Five minute rest between. Daylight only, but good for longer race training.

Trail Mile Reps - 4 x mile repeats back and forth on a bike trail at LT pace, in our trainers. 60 seconds rest .

Heather Farm Hills - Repeats (4-5) up a 0.8 mile moderately sloping asphalt road. This is the same route at the first mile of the Walnut Festival 10K.