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Wednesday Track at Fallon Middle School

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Fallon Middle School

3601 Kohnen Way

Dublin, CA 94568

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Spring is just around the corner and it's time to kickoff early morning track workout. Come join us for track 'Tempo' workout.

Meetup Time: 5:55 AM
Start Time: 6:00 AM
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 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

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Location

Fallon Middle School

3601 Kohnen Way

Dublin, CA 94568

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