From Coach Toby…..

Hills. Love or hate them, running in San Francisco, we can’t avoid them. And nor should we! After a 1.5 mile warm-up along the perimeter of the Panhandle, we will segue into hill repeats along Stanyan Street. I’ll provide guidance before the run on how to best approach the workout.

Warm up…..

Mapmyrun: https://www.mapmyrun.com/routes/view/2744532028

Strava: https://www.strava.com/routes/2870022414600747484

Directions:

-Exit Kezar Stadium’s west gate, then turn right onto the paved path that runs along Kezar Drive. This will lead us to Stanyan and Oak streets.
-At the intersection, cross Stanyan then turn left and cross Oak to get onto the Panhandle. From here we’ll do a loop around the Panhandle, running in a clockwise direction.
-At Masonic, turn right, then right again at Oak Street. Continue back to Stanyan Street to complete the loop.
-At Stanyan, make a right and proceed to the corner of Fell and Stanyan Streets. This will be the starting location for the hill repeats. After the workout, we will return to the stadium the way we came.

Workout Mapmyrun: https://www.mapmyrun.com/routes/view/2934175546

Strava: https://www.strava.com/routes/24467994

Instructions:

-Begin at the corner of Stanyan and Fell.
-Run up (north) to the top of the hill.
-At Fulton St, turn around and return to Fell (repeat).

Each repeat is .4M total (.2m up, .2m recovery down)

Beginners – 3 repeats (1.2M)

Intermediate –4 repeats (1.6M)

Advanced & Race – 5 repeats (2M)