From Coach Toby….

Hills (aka-‘speedwork in disguise’). 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. We’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

-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 make a left to get onto the Panhandle.
-From here we’ll do a loop around the Panhandle, running in a clockwise direction.
-At Masonic, make a right, then right 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

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)

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).