From Coach Toby…

Hills. Love them or hate them, running in San Francisco, we can’t avoid them – and nor should we! Running up and down hills builds strength, improves speed and coordination, and develops mental fortitude, aka what I like to call GRIT.

Here’s your chance to practice. After a one mile warm-up along the Panhandle perimeter, you will segue into hill repeats along Stanyan Street, running from its base at Fell St up to Fulton St and returning to Stanyan.

The workout begins and ends at the corner of Stanyan and Fell Streets.

Warmup:
-1 mile warm up (always warm up before a hill workout)…..

–Warmup Course Map

Workout Directions/Instructions:

-At Stanyan and Fell, cross Fell to get onto the Panhandle. Staying on the pedestrian path, do a counterclockwise loop (Oak St, left on Masonic, left on Fell), returning to Stanyan and Fell.

–Hill Repeat Course Map

-Begin at the corner of Stanyan and Fell. Staying on the sidewalk to the right of Stanyan, run up (north) to the top of the hill. At Fulton St, turn around and catch your breath on the way down. Each repeat is .4M total (.2m up, .2m recovery down)

Repeat as prescribed below:

Beginners – 3 repeats (1.2M)
Intermediate 4, repeats (1.6M)
Advanced – 5 repeats (2M)
Race – 6 repeats (2.4)

Nice job!