Join your teammates and captains and get ready to elevate your strength, endurance, and street creds!

From Coach Toby….

In our fast-paced, often structured lives, it’s all too easy to overlook the untapped potential of our surroundings. But here in San Francisco, it’s impossible to miss. Just take a look around. Every sidewalk, street corner, staircase, or hill in this city is an invitation—an opportunity—for exercise, challenge, and self-improvement. Let’s embrace it together. Workout benefits: strength building, cardiovascular endurance, running form & efficiency. 

Strava: https://www.strava.com/routes/3133558877419447488

Here’s our workout plan.

6:30 Meet-Up: 7th Ave and MLK Jr Drive (Golden Gate Park)

Warm-Up: We’ll begin with a 10-15 min jog and range of motions exercises. 

Main Workout: Beginning at 8th Ave and Lawton, we’ll do a series of hill climbs (3 total) and ascents, before our final climb to the top of Grandview Park. Look for Run Club chalk markings to guide the way.

• Block 1 (Warm-up): Starting at the bottom of the first block, run uphill at a moderate pace or effort, focusing on good form. When you reach the top, jog down the next block to recover. This is your warm-up repeat.
• Block 2: Begin your first official repeat. Okay, the first one did count, but aim to run up the second block at a faster pace than your warm-up while still maintaining good form. When you reach the top, jog down the next block to recover.
• Block 3: Repeat the process, running up the third block at the same or a slightly faster pace. Focus on driving your knees, using your arms, and maintaining a consistent stride. Jog down to recover.
• Block 4: Your last! Make it a good one. You are heading to the top of Grandview Park now and may be running on tired legs and lungs. This last block includes a steep staircase. Continue pushing yourself but still maintain good form.

Cool Down: After checking the views at Grandview Park (if Karl permits), we’ll descend the backside of the hill and return to the park. It’s 1.5 miles, and great news, mostly downhill. 

Tips: Remember to listen to your body, and if you’re new to hill repeats, start with fewer repeats and gradually increase the intensity over time. Seasoned runners, as you tackle each hill, concentrate on maintaining good running form. Keep your posture upright, engage your core, and focus on a slight forward lean to optimize your stride. Boston Marathon bound or aspirations? Practice surges at the top of each hill repeat and maintain your effort/pace during the downhill recovery blocks and cool down. All: Uphill running naturally encourages shorter, more efficient strides, so make the most of it!