From Coach Toby…..

Happy Monday crew. Nice work last week tackling those Sunset Secret Steps! 💪 This week we’re switching gears with a fartlek run, a fun and flexible way to build speed and endurance without stressing over pace. We’ll be starting and finishing at Hometown Creamery in the Inner Sunset, and hanging out there afterward for ice cream and a post-run team social.  You’re welcome to leave your belongings inside during the run.

This Week’s Workout

6:30 Meet-Up: Hometown Creamery, 1290 9th Avenue

Warm-Up: Easy ~1 mile group jog and dynamic stretches

Fartlek Segment (choose your distance):
Option 1: 1.5 miles or Option 2: 2 miles

• Out: Alternate 1 min faster pace / 1 min easy pace
• Back: Alternate 90 sec faster pace / 90 sec easy pace

Cool Down: ~1 mile easy pace run back to Hometown Creamery

Effort Guidelines (for those using HR or training zones)

• Faster intervals: Zone 3–4 (comfortably hard, controlled)
• Easy recovery: Zone 1–2 (conversational)

Pro Tip:
Intervals can be set up in advance on many devices (Garmin, Apple Watch, etc.). Or you can just go by feel. No watch? No problem. You can estimate your intervals by effort – count in your head, use streetlights or trees, or go until it feels about 60 or 90 seconds.

Strava Routes:

Warm up and cool down: https://www.strava.com/routes/3369734481280481052

1.5 mile fartlek: https://www.strava.com/routes/3369733452561154844

2 mile fartlek: https://www.strava.com/routes/3369733716666373916

Stick around after for scoops and social time with the crew!🍨