From Coach Toby………
For our final wildcard workout, we’re revisiting the rolling 800s we did earlier this season—with a twist! We’ll swap the work and recovery segments.
Why This Workout?
- Gauge Your Progress: Notice if you feel stronger or can handle the faster segments better than two months ago.
- Efficiency: Interval training remains one of the best ways to build strength, endurance, and cardiovascular fitness in less time.
- Race-Ready: Quick surges + controlled recovery build the pacing skills and mental grit you need to crush the SF Half and any other upcoming races. Perfect for leveling up your run game!
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 + range of motion exercises.
Workout
800m intervals on JFK Promenade (I will give instructions prior to the run)
Interval structure:
- Work Pace 800m (1/2M) out to 10th Ave to Stow Lake Crosswalk
- Active Recovery 800m (1/2M) back to Stow Lake back to 10th Ave
- 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/3319042400102982230
Warm-up/Cool down: https://www.strava.com/routes/3319042690254558806
Post Run
We’ll wrap up the season at Fireside Bar (603 Irving St)—celebrate our winter workouts, swap spring race and fitness plans, or just catch up! Outside food is welcome.
Pop-Up Runs
Can’t wait for spring? Stay motivated with two pop-up runs:
Next Tuesday (2/4) in Golden Gate Park (a mashup with Coach Elena)
Following Tuesday (2/11) at Renew Physical Therapy’s downtown location, 659 Commercial St
Bring a friend, everyone’s welcome! Pop ups are a great way to stay connected, keep training, and start talking spring goals before the next season.