From Coach Toby…..

Thanks to everyone who participated in yesterday’s Tour De Equator fun run. This week: We start slow, we finish fast! Lace up, we’re heading to flatter grounds for our last wildcard workout of the season. 

Progression runs are workouts where we begin slowly and gradually increase our pace throughout the session. Incorporated into our training, they are great way to develop and maintain endurance and speed, focus on identifying and practicing running at race pace, and improving running form.

Warm-up: 1.5M run to Sutro Reservoir

Workout: 1.6M progression run. 4x repeats around the reservoir, increasing your per mile speed per lap 15-30 seconds. Each lap is .40 mile. If you do not have a watch you can focus on perceived effort. 

Cool Down: 1.5M easy pace return to 7th and MLK start

A watch is recommended for this workout. Use your GPS, smart watch, or phone to measure pace.

Tip: Make the transition into each subsequent lap smooth and gradual. This will provide a great opportunity to focus on your running form. 

Strava route: https://www.strava.com/routes/3085641671095971388

Directions:

• Start and finish @ 7th Avenue and MLK Jr Drive in Golden Gate Park
• Head south on 7th Avenue. You’ll be exiting the park, crossing over Lincoln Way and continuing straight on 7th Avenue
• At approximately 1-mile, turn left onto Clarendon Avenue (traffic light, busy intersection)
• Stay on Clarendon, it will be a gradual climb
• Approximately 1.5 miles, and just after Olympia Way (on right), look for the entrance to the reservoir also on the right
• After workout, return the way you you came, back to the start.