SDTC Weekday Workouts

Club members converge to participate in structured interval workouts in a fun, supportive environment. We welcome runners to try out a workout or two for free before joining the club.

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Metro San Diego

Starting Tuesday, September 24th @ 7PM, SDTC moves back to the UCHS track!

Please pay attention to the locations and dates this season.

We have a new Thursday night workout!

Tips for track etiquette

Join us on Strava

Tuesday, September 24th: UNIVERSITY CITY HIGH SCHOOL: START TIME 7PM!

***Thursday, Sept 26th: *** NEW WORKOUT LOCATION/ Ocean Air Community Park & Rec. Warmup 10 -15 mins easy jog; 2-4 times through main set; 2 loops flat @ 10k effort; 2 x jog easy downhill, run hard uphill. Next week we return back to the Runner’s Bathroom at Mission Bay.

Tuesday, October 1st: UNIVERSITY CITY HIGH SCHOOL: START TIME 7PM! 10 x 400’s at 5K pace with 2-minute recovery.

***Thursday, Oct. 3rd: *** NEW WORKOUT/Runner’s Bathroom Warmup 6-6:15pm, 10 mins easy jog; dynamic stretches; 6:15 pm workout starts: 5-4-3-2-1 mins @ 10k to half marathon effort with 1 min easy in between; Cooldown easy remainder of time (Wear reflective gear and bring head lamp)

Tuesday, October 8th: UNIVERSITY CITY HIGH SCHOOL: START TIME 7PM! 4 x 400’s at 5K pace with 2-minute recovery; Tempo run whereby stride the straightaways and jog curves for 8 laps and followed by 4 x 400’s at 5K pace.

***Thursday, Oct. 10th: *** NEW WORKOUT/Runner’s Bathroom: Warmup 6-6:15pm, 10 mins easy jog; dynamic stretches; 6:15 pm workout starts: Main set: 8 x 3 mins @ 10k with 1:30 easy in between; Cooldown: easy rest of time (Wear reflective gear and bring head lamp)

Tuesday, October 15th: UNIVERSITY CITY HIGH SCHOOL: START TIME 7PM! 2 x 1000’s at 5K pace with 2-minute recovery followed by 20-minute tempo run and 1 x 1000 at 5K pace

***Thursday, Oct. 17th: *** NEW WORKOUT/Runner’s Bathroom Warmup 6-6:15pm, 10 mins easy jog; dynamic stretches; 6:15 pm workout starts: Progressive Tempo Run 30-40 min main set as: every 10 mins so that last 10 min effort is 10k effort or faster; Cooldown: easy rest of time (Wear reflective gear and bring head lamp)

Tuesday, October 22nd: UNIVERSITY CITY HIGH SCHOOL: START TIME 7PM! Gerry Lindgren

***Thursday, Oct. 24th: *** NEW WORKOUT/Runner’s Bathroom Warmup 6-6:15pm, 10 mins easy jog; dynamic stretches; 6:15 pm workout starts: 3-4 x 8 mins @ half marathon effort + 2 mins @ 10k effort + 2 mins easy; Cooldown: easy rest of time (Wear reflective gear and bring head lamp)

Tuesday, October 29th: UNIVERSITY CITY HIGH SCHOOL: START TIME 7PM! 10 x 400’s whereby two people partner up and alternate running a 400 and the recovery is the amount of time the partner takes to run a 400.

***Thursday, Oct. 31st: *** NEW WORKOUT/Runner’s Bathroom Warmup 6-6:15pm, 10 mins easy jog; dynamic stretches; 6:15 pm workout starts: Happy Halloween! Spooky Halloween Tempo Run- possible field trip- TBD (Wear reflective gear and bring head lamp)

Tuesday, November 5th: UNIVERSITY CITY HIGH SCHOOL: START TIME 7PM! 5 x 800/300 at 5K pace with 100 jog between the 800 and 300 and 400 jog between sets OR 2 x 400/1 x at half marathon pace (400 jog between intervals). This optional workout is designed for our runners competing at Silver Strand Half Marathon on Nov. 10th.

Tuesday, November 12th: UNIVERSITY CITY HIGH SCHOOL: START TIME TBD! Fitness Circuit: 10 x 400’s with calisthenics between each interval.

Tuesday, November 19th: UNIVERSITY CITY HIGH SCHOOL: START TIME TBD! 33rd Annual San Diego Track Club Turkey Trot & 8 x 100 strides.

Tuesday, November 26th: UNIVERSITY CITY HIGH SCHOOL: START TIME TBD! 3 Man Relay: 3 person teams running 200 meters each and every member of that three-person team running (12) 200’s

Tuesday, December 3rd: SDSU Sports Deck: START TIME TBD! 8 x 400’s where a team of people begin each 400 together running in each lane of the track. 2-minute recovery between each interval.

Tuesday, December 10th: SDSU Sports Deck: START TIME TBD! Gerry Lindgren Run for 5000 meters

Tuesday, December 17th: Milestone Running Store Pacific Beach: START TIME TBD! 5 x 400’s whereby two people partner up and alternate running a 400 and the recovery is the amount of time the partner takes to run a 400.

SDTC North County

EVERY TUESDAY, 6:15PM, DISCOVERY LAKE (map) * UPDATED LOCATION 5/14/24 *

— Parking: To be a friend to the community, please park on the neighborhood streets. The parking lot at the lake is small.
Email Coach Meriah to be added to her weekly workout email list.

Training Calculators, Charts, & Info

Recovery Run Paces – Use a recent 10k time to calculate your easy run pace.
Jack Daniels 800s – Use a recent 10K time to calculate your 800 meter interval pace
Heart Rate Training Zones – Given your age or a recent test, this calculator will give you an indicate of your target heart for various workouts.
Track Etiquette & Safety Tips – Make your intervals count!

More About SDTC #TrackTuesday

October – June
From late fall until early June (when the end of the Rockin’ ‘n’ Runnin’ Training Program ends), we meet at the track for our workouts.

June – October
Our Metro SD workouts during the late-Spring/Summer months are at beautiful, historic Balboa Park. We meet on the grass near 6th Avenue at Nutmeg Street. You can’t miss us. Just look for the big group of people with short shorts and running shoes on!

Our North County group meets at Discovery Lake in San Marcos. Please be courteous of local residents, and avoid the parking lot at the end of Foxhall. There is ample street parking in the area around the parking lot. We’ll meet at the bridge at the bottom of the hill.

During summer, we start our workouts at 6pm. Please arrive early (~5:30pm) if you would like to warm up on your own. Happy running!

Visitors

You are welcome as a guest to participate in our workouts. Runners who participate regularly are encouraged to join SDTC.

Meet the Coaches

Coach Mandy Leonards