From Coach Toby…..

A big shoutout to everyone who braved the wet Sunset District steps workout last week – rockstars, all of you!

This week we’re back in Golden Gate Park for interval training on the car-free JFK Promenade. Whether you’re an interval pro or new to the concept, this run has something for everyone.

Why Run Intervals?

• Efficient fitness boost: Builds strength, endurance, speed, AND cardiovascular fitness in less time.
• Versatility: Really can be done most anywhere and easily adapted to your goals.
• Race prep: Mimics race conditions, improving your ability to pace and push yourself.
• Weight management: Efficient way to increase caloric burn – perfect for busy schedules. And additionally in my case, holiday overeating. 🙂 

Meetup: Tue 6:30 PM at 7th Ave & MLK Jr Drive. Headlamps, reflective gear a must.

Warm-Up: Easy jog to 10th Ave & JFK Promenade and range of motion exercises

Workout: 800m intervals on JFK Promenade

Interval structure

• Active Recovery Pace: A comfortable, conversational pace for 800m (from 10th Ave to Stow Lake Crosswalk).
• Work Pace: A controlled but challenging effort for 800m (Stow Lake back to 10th Ave). This is a pace you can sustain for the full 800m and it should feel tough. It’s a hard push but one you can manage for the entire half-mile.
• Repeat for 3–4 sets (3–4 miles total).
• Cool down: Easy jog back to 7th and MLK Jr Dr

Strava Routes:

800Ms: https://www.strava.com/routes/3298763502402888860

Warm-up/Cool down: https://www.strava.com/routes/3298764188463232156

Post run After the workout, let’s head to Little Shamrock (807 Lincoln Way) for some well-earned fun and drinks. See you Tuesday!