From Coach Toby…..

Nice job with last week’s meet and greet and fartlek run. Welcome to week two! We’re turning up the heat with our first hill workout—a challenge designed to test and build our strength and endurance, and reward at the tippy top with some seriously epic views.

Running uphill requires more of us than running on flat terrain. Not to worry. Slow things down tonight and focus on effort vs speed, and completing the distance. Our wildcard runs are accessible to runners of all abilities so don’t worry if you are new to hills or to running elevation. Run your own pace, no one gets left behind.

• Mile 1 – flat, then a gradual climb – 100 ft elevation gain
• Mile 2 – the gradual climb continues then becomes a bit more challenging – 300 ft elevation gain. Tank Hill views at the top!
• Mile 3 – the descent begins
• Mile 4 – more downhill. Enjoy.

What Makes It a Progressive Run?
A progressive run is a workout where the intensity gradually increases throughout the session. In the context of this 4-mile hill run, you’ll start with a gentle climb, then gradually tackle a steeper hill, before enjoying an easy but active descent to recover.

The key is starting at a manageable effort and gradually pushing harder, giving yourself a chance to maintain and build momentum without burning out early. This method helps improve endurance, running efficiency, and mental toughness. If you are new to running or just looking to build aerobic capacity and endurance, this is a great run for you.

Optional
If you’d like to add some interval work into the uphill segment, here’s how you can tailor your effort. This work should all be done during Mile 2.

• Newer Runners: Try 20–30 second surges at a quicker but controlled pace during the climb. Follow with about 2 minutes of easy running or power walking to recover before the next effort.
• Intermediate Runners: Try 45 second surges at a comfortably hard pace on the uphill portions. Recover with 1.5–2 minutes of easy running to maintain your form and rhythm. Repeat.
• Advanced Runners: Push with a minute of a strong but sustainable pace followed by a minute of recovery. Aim for completing 4-5 of these.

Strava route:https://www.strava.com/routes/3328976024156545424

TBT directions:

• Head south on 7th Ave, then exit the park at Lincoln Blvd traffic light
• Continue along 7th Ave
• Turn left at Clarendon Ave
• Stay on the sidewalk on the left side of Clarendon AveAfter you crest the hill, run downhill for about a 1/4 mile
  Pass Twin Peak Blvd (don’t worry… we’ll head there later this season), then immediately look for the wooden steps on your left that lead up to Tank Hill.
• Take the steps and dirt trail to the top of Tank Hill. Take a moment to enjoy the views, return back to the steps and turn left back onto Clarendon.Clarendon will turn into Twin Peaks Blvd.
  Turn left onto Clayton St
• Turn left onto Frederick St
• After passing Kezar Stadium, turn right onto Arguello
• At Lincoln Blvd, turn left, then right at the stoplight at Lincoln to return into park via MLK JR DrAt stop sign and intersection with Bowling Green Dr, cross and turn left
  Continue on paved path 1/4 mile to start.
• All done. Nice work!

Post Run Social: Join your teammates, captains, and coaches for a team social at Little Shamrock, 807 Lincoln Way—right next to the corner of 9th Ave and Lincoln. It’s just a 4-5 minute walk away. Outside food is welcome and encouraged, and please bring an ID as they often check.

Lace up, embrace the hills, and have a great run!