Frontcountry Trail Run - Golden Gardens

We will meet at 6:30am at the south side of the Bathhouse. 

Address: 8498 Seaview Pl NW, Seattle, WA 98117

We will be doing an interval workout around the Golden Gardens "track".  This is a speed workout where you should be going 80-90% of your max speed for 5-11 intervals of varying distances.  You should take a break for 30s-2min after each interval. This is a good opportunity to work on your form and pacing.

Format:

1. Warmup (~1 mile)
2. 3-5 Running drills
3. 1 interval as a group
4. Remaining intervals at people's own paces
5. (optional) Cool down  (~1 mile)

The track is about 1/3 of a mile per a lap and we will be  doing the following pyramid with 1-2minutes in between each interval.

Number of Laps per interval (Hard):

1/2  -  1/2  - 1  -  1   -  2  -  3  -  2  -  1  -  1  -  1/2  -  1/2

Number of Laps per interval (Medium):

1/2  - 1   -  2  -  3  -  2   -  1  -  1/2

If this is your first time doing speed work, you should probably either only go up and not down (stop after doing 3 laps) or have your pyramid only go up to 2. Do whatever feels right for your body, and do not try to push through pain.

This is not a formal track and it is a little rough with potholes in some places, so please be careful.

Conditioning workouts take anywhere from 1-1.5h.  We will never be more than a half mile away from the cars, so you do not need a running pack unless you want to wear it for training.

There are bathrooms and water fountains at the park.