From Coach Toby…..

We’ve been excited to bring the club here since these park trails opened last summer and we’re finally making it happen! Can’t wait to debut this route with you all.

Last week, everyone CRUSHED the Stanyan St hill repeats—not just in effort, but in the way you supported one another. This week’s run presents a different kind of challenge, but that same mindset will carry you through.

Meetup

Tuesday 6:30 PM at 7th Ave & MLK Jr Drive (Golden Gate Park) 

The days are getting longer but we’ll still need headlamps and reflective gear for this one

Warm-Up

Easy group jog to Museum Concourse Way (.4M) + dynamic stretches

Workout

How to Approach:

• Focus on footing – Stay light on your feet on the trails, look ahead for obstacles, and adjust your stride length (shorter vs longer) as needed.
• Adjust effort levels – Trail sections may feel harder than road running, so run by effort, not pace. It’s normal to expect to slow slightly.
• Build strength on the rolling terrain – Hills and uneven surfaces engage different muscles and that’s an incredibly good thing if you want to be a stronger runner. Focus on consistent effort, good posture, and controlled breathing rather than forcing your speed.

1-Mile Strength Effort: MLK Jr. Drive & Sunset → MLK Jr. Drive & Transverse  

Optional/encouraged: This is a great opportunity to build endurance, strength, and practice pacing awareness. For those who race regularly—or are looking to—learning how to pace yourself with a sustained effort is key to running any distance event successfully.

The goal for this mile is to find a rhythm that’s challenging but sustainable, and to avoid the common mistake of starting too fast or finishing too slow. 

• Beginners: Challenge yourself, run steady and keep things under control. Walk breaks are fine if needed. Keep the effort comfortable but engaged—you should still be able to hold a conversation in short sentences. The goal is to stay consistent and finish the mile feeling strong, not exhausted.
• Intermediate: Aim for a strong sustained effort, similar to your 10K race pace or a comfortably hard effort.
• Advanced: Push this as a progression effort, starting steady and increasing pace every ¼ mile, finishing strong at the finish. Ease into a 10K pace and finish your last quarter mile at a strong 5K pace. 

Cool Down

Everyone run an easy pace 1 mile from Tranverse and MLK back to the start. 

Strava routes

Warm-up: https://www.strava.com/routes/3336820243573710028

Full run: https://www.strava.com/routes/3336823198238795844
1M strength segment: https://www.strava.com/routes/3336840671845918788

Post Run Social

Sriracha Thai Cuisine is where it’s at this week! 1319 9th Ave, just a short walk from the start, at 9th Ave and Judah.

See you then! Trail or road shoes will work for this one. The trails are not technical. Cheers ~ Toby