From Coach Toby…..

Nice job on the hills! This week we’re back to the flats as we shift terrain for our first progression run of the season.

Housekeeping

Safety First: Please wear headlamps and reflective gear. See and be seen!

Post-Run Social: Join us for our first October social at Foghorn Taproom, a Run Club favorite! It’s a great way to unwind and connect after our workout.

Meet & Workout Start – 7th Ave and MLK Jr Drive, Golden Gate Park

Workout Type: Progression Run

Benefits: Teaches pacing strategy, build speeds and endurance, race prep

Warm Up/Cool Down

8-10 min group warm-up job & dynamic stretches

Post-run stretch with Coach Elena

What to Expect: A progression run involves starting at an easy pace and gradually speeding up throughout the workout. We’ll be running three 1.1-mile loops. Here’s how we will break each down:

First Loop: Start at an easy conversational pace. Warm up, find your rhythm.

Second Loop: Gradually increase your pace. This should feel challenging but manageable. Find a pace that is sustainable for the entire mile

Final Loop: Run at a tempo pace—this should be faster than your second loop and close to your goal race pace – but not a full out sprint.

Strava Route: https://www.strava.com/routes/3275853603279079896

Guidance for Different Race Distances

If you are training for a race, here are tips to help you get the most out of this workout:

5K Runners: For the final loop, aim for your 5K race pace. This should feel challenging but achievable.

10K Runners: In the second loop, target your 10K pace. For the final loop, increase your speed to just below your 10K race pace, pushing yourself just a little more.

Half Marathon/Marathon Runners: For the second loop, target your goal half marathon or marathon pace. In the final loop, push to a pace that is faster than your second loop, ideally slightly quicker than your goal race pace.

See you Tuesday.