"Unofficial" Track Sans Mario!

Just because Mario isn't here for the rest of the year doesn't mean some of us can't continue to do the track workout at Kezar! In fact, did you know that Mario still sends us a weekly workout? Ritual and routine is important, so if you'd like to continue track runs, feel free to join Ambassador Aaron and others. Bring your Watch for timing, as we won't have extra timers,but we can do the warmups, striders and a workout! Optional beer and/or pizza or burritos after! (Bring a mask and vax card for this.)

MARIO'S WORKOUT (we will do this or something similar):

— warmup (2 laps up top)

— Drills: A Skips, side shuffle, butt kicks, carioca, straight-leg runs, high knees ETC!

— 4-6 x 20-second strides to get your legs turning over a bit

— 1-2 sets of:

+ 6' @ 10K effort/pace (7/10 RPE) w/3' jog recovery

+ 3' @ 5K effort/pace (8/10 RPE or ~15-20"/mi faster than previous rep) w/2' jog recovery

+ 90" @ 1-mile effort/pace (9/10 RPE or ~15-20"/mi faster than previous rep)

+ 3' walk/jog recovery between sets