Meet: 6:30pm 7th Avenue and MLK Jr Drive in Golden Gate Park. 

From Coach Toby…….

Last week you crushed the ‘flat’ Blue Heron Lake loop, pushing the pedal on our progression run. Tuesday, get ready for a new challenge as we transition back to hill training.  

At Run Club, we’ve witnessed incredible transformations when runners embrace the challenge of hills. We know these inclines can be tough at first, but remember, they aren’t just obstacles; they’re the path to unlocking your full running potential.  

Take on SF’s hills 1-2x a week, and it is very likely you will see measurable improvements in your strength and endurance, speed and coordination, and mental toughness in just a month or two.

Here’s the plan…..

Warm-up/cool down: We’ll kick things off with an easy 1-mile group jog and range of motion exercises and return from Stanyan Street with an easy pace 1-mile return

Workout: Don’t fret if you’re new to hill training; this workout is perfect for all fitness and experience levels. Each repeat is a one-third mile round trip with about 50 feet of climbing.

Strava route for the workout
Strava route for warm-up/cool down

How to approach:

3-4 repeats: Perfect for hill training newcomers or beginner runners. Focus on maintaining a comfortable conversational pace uphill, and use the downhills to recover.

5-6 repeats: Ideal 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. Focusing on leg turnover during the descents will help you develop better coordination and agility, and ultimately, more comfort running down hills.

7 repeats: Tackle this level by pushing hard on uphills and focusing on controlled descents with quick leg turnover on the downhill. Use the downhills also to allow time for recovery before you begin your next climb.

Safety First:

Please wear reflective clothes and bring headlamps, as sunset is at 7:15 pm. As the days slowly get longer, we will still need to safely continue to see and “be seen” during our runs. 

After conquering Stanyan Street, join your teammates for some St Paddy’s Day shenanigans at Little Shamrock, 807 Lincoln Way (@ 9th Ave).