Due to the unhealthy air quality ( https://cfpub.epa.gov/airnow/index.cfm?action=airnow.local_city&cityid=317&fbclid=IwAR1fx0axxrP16SFlonbV28PlNki-mQG_NP6FGyL7638IzDeJafKo63jPykI ) we are cancelling tomorrow's track workout at Kezar. Here is the workout in case you want to do it on the treadmill.
If you have any questions please reach out to our run director, Jelle Vanhorenbeke, firstname.lastname@example.org
— 10:00 warmup jog
— Drills [Wall Swings (side to side and front to back), hurdle overs, A-Skips, Butt Kicks, Carioca/Side Shuffle, Straight-Leg Shuffle, Side Skips, Backward Strides, High Knees]
— 4 x stride the straights/jog the turns
+ Partner 400s: 4-8 x 400 @ ~15 sec/mi faster than 5K pace. Recovery: however long it takes your partner to complete his/her interval.
+ 1-2 x 1 mile @ 10K pace w/2:00 recovery between reps to finish