Hi Team,
Before we get into this week’s workout…
This Sunday, Run Club SF is heading up to Taft Street Winery for a day of running (optional), wine, and good company. I help run things at the winery and am excited to share it with you. Bring your friends, your family. Kiddos and dogs are welcome too! Please RSVP here so Matt, the team and I can plan accordingly.
I also wanted to say thanks for embracing last week’s Stanyan Street repeats. You showed up strong This week, we’re switching things up with a progression run at one of the city’s best hidden gems for runners: Sutro Reservoir.
Meet: 7th Ave and MLK Jr Drive (top of steps by baseball field), Golden Gate Park
Time: Tuesday 6:30pm
Strava Route: https://www.strava.com/routes/3364504030367941574
Warm-up: We’ll start with an easy ~1.5-mile warm-up run through the Inner Sunset and up Clarendon (a gentle incline), then hit the flat paved loop around the reservoir for the workout. The return jog back to the park is an easy downhill cruise.
Workout: The workout itself is flat, but the warm-up and cool-down give us a touch of elevation training. Just enough to help build strength without overloading.The entire run is paved.
Option 1
Full Progression Workout: 4 loops (~0.4M each) – increase your pace with each lap
- Lap 1: Easy, relaxed pace (conversational effort)
- Lap 2: ~15–30 seconds per mile faster than Lap 1
- Lap 3: ~15–30 seconds per mile faster than Lap 2
- Lap 4: Final push ~15–30 seconds per mile faster than Lap 3 (challenging but controlled)
Pacing Tip: Each loop should be a clear step up in pace from the one before. Start slow enough that you can finish with purpose – a mantra you can use is “comfortable > steady > strong > fast.”
Option 2
New to Running / Just Returning: 2 loops (~0.4M each) – explore your pace and form
- Lap 1: Start with an easy jog or brisk walk. Focus on steady breathing and smooth movement
- Lap 2: Try a slightly quicker pace – nothing forced but noticeably faster than Lap 1
Pacing Tip: Make the first loop’s effort a 4–5 out of 10 (easy, relaxed) and the second a 6–7 out of 10 (slightly faster, but still with good form and control)
Bathrooms: There are public bathrooms at Sutro Reservoir
Post Run Social: Crepevine, 624 Irving St (just a block walk) Join us for our weekly post-run chit-chat!
If you have any running or coaching questions, feel free to reach out. I’m always happy to connect one-on-one and support your progress.
Toby