From Coach Toby….
After conquering the flats of the Panhandle, get ready for a shift in elevation as we tackle a couple of the Sunset District’s hidden stairways in this week’s run. A dynamic workout that blends urban exploration with a challenging stairs circuit, this promises to be a unique and rewarding experience, especially when shared with your Run Club teammates.
Why run stairs? Stair sequence workouts are an excellent addition to training! They:
- Enhance cardiovascular endurance, build core and lower body strength, and improves running-specific muscle engagement
- Help improve agility, balance, and power, providing valuable cross-training benefits for runners
- Boost overall performance and reduce the risk of injury.
This Week’s Workout
Strava Link:
https://www.strava.com/routes/3164016999411801816
6:30 Meet-Up: 7th Ave and MLK Jr Drive (Golden Gate Park)
Warm-Up: Easy pace jog including dynamic stretches
Route:
- Begin by heading east along MLK Jr Drive
- Continue on MLK Jr Drive until you reach 19th Ave
- Turn left at 19th Ave
- Run one block to Lincoln Blvd
- Cross Lincoln Way and turn left
- Turn right at 16th Ave
- Continue three blocks to the Hidden Garden steps. This is where the stair circuit begins
Stairs Circuit — suggested approach
Beginner Runners – complete the circuit one to two times
Intermediate/Advanced Runners – complete the circuit two to three times
- Ascend the Hidden Garden steps
- Turn left onto Lawton St
- Run one block, turn left at 15th St, and proceed down the steps
- At the bottom of the steps, turn left onto Kirkham St
- Run one block to return to the Hidden Garden steps
Cooldown:
- After the last descent of the 15th Street stairs, turn right at Kirkham St.
- Turn left at 7th Ave
- Cross Lincoln Way and return to the starting point. Done!
Post Run social at Foghorn Taproom!