From Coach Toby…..

Hey runners, the new season is here! Excited to see everyone, both familiar faces and those joining Run Club for the first time. 

Welcome to our spring “wildcard workouts”, where each Tuesday we turn the streets and parks of San Francisco into our training playground.

These 3-5 mile sessions invite you to conquer unique challenges, covering flats, hills, stairs, and trails along the way. I’ve designed these workouts to benefit runners at any level, whether you’re experienced or just beginning your journey with us. In tandem with our Thursday track workouts focused on speed, wildcards will help you build strength, endurance, and mental resilience.

I have a few quick housekeeping notes to share before jumping into this week’s workout.

Safety first. Heads up, it’s still dark in the evenings. Equip yourselves with headlamps and reflective gear for visibility. 

Personal items. Feel free to stow small non-valuable items in my car for convenience. However, kindly refrain from placing any valuables, as we have limited space and want to ensure the safety of your belongings. 

Embrace the elements! Rain or shine, warm or chilly, our dedication to run stands strong. Let’s commit to the season together as a team. Remember, when you show up, you’re not just showing up for yourself; you’re showing up for others. 

Know where you are going and run your own pace. Wildcard runs are not a race so please, always feel comfortable to run your own pace and effort. We also have a “no-drop” policy. That means no one gets left behind. A coach or captain will make sure you cross the finish line. I’ll also share a Strava link to each route, and weather permitting, we will mark each course with chalk. Your responsibility is to review the route beforehand. 

This Week’s Workout 

Strava Links 

Warm-up/cool down: https://www.strava.com/routes/3161720036024871640

Workout: https://www.strava.com/routes/3161722952789670514

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

Warm-Up: We’ll start with an easy pace jog including dynamic stretches as we head over to the Panhandle (1M)

Main Workout: Put away your watches for this one as we will be embracing the spirit of fartlek—where we explore speed without strict timing. Before we begin, I’ll offer instructions, but essentially, each person will tackle 2 miles of fartlek at their own comfortable pace. Fartlek is a Swedish term that means “speed play.”

In our context, it’s a training technique where we combine periods of faster, more intense running with slower, relaxed jogging. During a fartlek run, you have the freedom to vary your pace based on how you feel, without rigid time constraints. It’s a flexible and enjoyable way to improve both your speed and endurance, and a great way to make your runs more dynamic and engaging.

Fartlek (2 miles) – suggested approaches:

Beginner

• Surges: Approximately 30 seconds at a slightly faster pace
• Recovery: Approximately 2 minutes at an easy pace
• Repeat the cycle until the 2-mile mark

Intermediate

• Surges: Approximately 45 seconds at a moderately fast pace
• Recovery: Approximately 1.5 minutes at an easy pace
• Repeat the cycle until the 2-mile mark

Advanced 

• Surges: Approximately 1 minute at a fast but controlled and sustainable pace
• Recovery Approximately 1 minute at an easy pace 
• Repeat the cycle until the 2-mile mark

Cool Down: Return to 7th Ave and MLK at an easy pace (1M)

Post Run Fun:  Join us for the first season wildcard social and get to know your teammates, captains and coaches. Underdog Tres is just a few minutes from our start. (1224 9th Ave between Lincoln and Irving)