From Coach Toby……

Hi Team,

I’m excited to kick off our summer season with you. Join us for our first of many fun and rewarding wildcard workouts. Each week, we’ll mix things up with 3-5 mile runs, focusing on building and maintaining strength and endurance, and exploring the city.

This week, we’ll start with a “Get To Know You” 3-mile park run. You can choose to keep it comfortable, add some speed with a fartlek segment, or challenge yourself with a progressive pace throughout the workout.

Meeting Point: 7th Ave and MLK Jr Drive (top of steps by baseball field), Golden Gate Park

Time: 6:30 pm

Strava Route: https://www.strava.com/routes/3227696346783968186

Note, we will provide a Strava route for each workout. Plus we’ll mark the routes each week with chalk, so keep an eye out for those arrows and “RC” markers.

Workout Options:

• Beginners: Cruise at your own pace for 3 miles 
• Intermediate: Add some speed with a fartlek component for the 2nd mile
• Race Level: Step up the intensity. Make it a progressive run, increasing your pace by 15-30 seconds at the 1 mile and 2 mile marks

Warm-up: 3-5 min jog + dynamic stretches
Cool Down: 5-10 min stretch + mobility exercises w/Coach Elena
Bathrooms: There are public bathrooms across the baseball field, about a 2-3 min jog from the start.
Personal items: Unfortunately, we do not have official storage for belongings while we are out on these runs, however I often drive to the workout and I’m happy to store non-valuables in my car when I do.