Today’s edition of speedwork is all about FARTLEK (aka-speedplay)! Check out the course map and description below…..

https://www.strava.com/routes/3167959988261061486

This is a simple out/back course (1.5 out & 1.5 back) and the general idea is you’re running easy for 1/4 of a mile (approx) and then running HARD for a 1/4 of a mile (approx).

Once you reach the pedestrian crosswalk just before you head under the Golden Gate Bridge, you’re turning around and doing the same thing BACK to Walt Disney.

I’ve put down YELLOW chalk at each spot where you are ‘shifting gears. Each spot is relatively conspicuous. Here’s a breakdown of the spots where you will be shifting gears on the way ‘out’….

-Run Easy from Walt Disney to Lincoln @ Sheridan (.3)
-Run HARD From Lincoln @ Sheridan to Lincoln/McDowell (.3-.64)
-Run Easy from Lincoln/McDowell to Presidio @ Cowles St (.64-.8)
-Run HARD from Presidio @ Cowles to Presidio @ Crissy Field Ave (.8-1.02)
-Run Easy from Presidio @ Crissy Field Ave to Presidio @ Battery E Road (1.02-1.34)
-Run HARD from Presidio @ Battery E Road to turnaround at pedestrian crosswalk before Golden Gate Bridge (1.34-1.52)

Feel free to take a little breather once you hit the turnaround spot! On the way ‘back’, you’re doing the same thing! You’re just shifting gears every 1/4 (or so) when you see one of the chalk markings.

Easy/peasy!