From Coach Toby……

We’re heading back to the hills this week with one of our signature workouts. If you’ve ever wished for some company while grinding up San Francisco’s inclines, this is your night!

At Run Club we’ve always considered hills a runner’s secret weapon. They build strength, speed, and mental grit; and all in one workout. A short 30–40 minute hill run once a week can make a huge difference in fitness in just a month or two.

Meetup
Tuesday 6:30 PM at 7th Ave & MLK Jr Drive (Golden Gate Park)
We’ll begin at dusk and finish in the dark so bring a headlamp and wear reflective gear.

Warm-Up
Easy group jog to the Panhandle (~1 mile) + dynamic stretches

Workout
3–4 repeats – New to hills? Keep it steady, not sprinty, this isn’t a race. Focus on short, quick steps uphill and easy recovery jogs down.
5–6 repeats – Comfortable with hills? Push harder on the climbs, quick light steps on the descents.
7 repeats – Feeling strong? Go for seven and try to save your best efforts for the last few.

Hill Running Tips
Engage your core: A light brace through your midsection keeps your posture tall and your stride stable. Try this by activating your core before you start.
Drive your arms: Our arms set our rhythm. Pump them and your legs will follow.
Short, quick steps on the uphills: Smaller strides make you more efficient and will help keep your breathing under control.
Downhills: Let gravity help you recover from the climb, stay relaxed, and avoid overstriding.

Cool Down
1 mile easy run back to 7th Ave & MLK Dr

Strava Routes
Hill Repeat: https://www.strava.com/routes/3410315181004486086

Warm-up/Cool Down: https://www.strava.com/routes/3410315387245706694

Post-Run Social
Underdog Tres Taco Tuesday! Come for the hills, stay for the tacos with the team.
1224 9th Ave (near Lincoln Way)