From Coach Toby…..

Last week you crushed the Panhandle, pushing the gas pedal on the fartlek run. This Tuesday, get ready for a new challenge as we transition back to hill training!

At Run Club, we believe hills are a runner’s best friend. Like with most relationships, being patient, present, and consistently investing time will pay dividends. If you take on SF’s hills 1-2x a week, you will begin to see improvements in strength and endurance, speed and coordination, and mental toughness in just a month or two. 

Here’s our plan:

Warm-up: We’ll start with an easy 1-mile jog & range of motion exercises, just like last week.

Workout: Don’t worry if you’re new to hill training, this workout is perfect for every fitness and experience level. Each repeat is one-third mile round trip with about 50 feet of climbing. Strava segment for the climb: https://www.strava.com/segments/3603590

My suggestions for how to approach the workout.

• 3-4 repeats. If you are new to hill training or a beginner runner, start here. Focus on maintaining a comfortable conversational pace uphill, and use downhills to recover.
• 5-6 repeats. For those with moderate fitness levels or some hill experience, challenge yourself more on the uphills, while still using the downhill to recover and work on leg turnover.
• 7 repeats. Tackle this level by pushing hard on uphills, and focusing on controlled descents and quick leg turnover on the downhill.

Another reason I love this workout is because everyone has the opportunity to cheer each other on. The Run Club camaraderie usually rages strong for this one!

Cooldown – return to the start with a 1 mile run. 

Warm-up/Cool Down: https://www.strava.com/routes/3100611957159399246

Stanyan Hill Repeats (5x): https://www.strava.com/routes/3100612180225421764

Post run shenanigans at Little Shamrock, 807 Lincoln Way (@ 9th Ave)!