From Coach Toby….

I’ve got something new for you this week — a Sunset Dunes workout starting and ending at Woods Outbound. Flat straightaways make this one ideal for building aerobic endurance and learning how to hold steady effort over time. It’s a nice change of pace from last week’s hill work. New route, same great crew!

You’ll need a watch to keep track of the intervals. The sun will be down by the time we start, so make sure to wear headlamps and reflective gear if you can.

Meetup
Tuesday 6:30 PM at Woods Outbound, 4045 Judah Street between 45th and 46th Avenues (Outer Sunset)
Getting there: There is usually nearby street parking, same for bikes, and the N Judah Muni line stops right out front

Warm-Up
Easy group jog to Great Highway and Lincoln + dynamic stretches

Workout

Part A: 2 mile steady (easy conversational pace, Zone 2) run from Lincoln to Sloat, southbound on Great Highway.

Part B: 1–2–3–4 Minute Tempo Ladder (1-Minute Easy Between) from Sloat to Judah, northbound on Great Highway – approx. 1.7 mile

After the 2 miles, turn around at Sloat and head north toward Judah. Run 1, 2, 3, and 4 minutes at a steady, comfortably hard effort (around Zone 3, low zone 4 or 6–7 out of 10), with 1 minute of easy jogging between each interval

Keep the hard effort consistent from start to finish and don’t try to speed up with each interval. The challenge is to hold that same controlled effort as the intervals get longer and your legs and lungs start to feel it.

Ladder Running Tips

• Everyone’s tempo looks different so pace by effort and not speed. Think comfortably hard. You could say short phrases but not full sentences.
• Stay relaxed: Keep your shoulders and hands loose, especially as the minutes add up.
• Breathe rhythmically.
• Use the recovery wisely. The one-minute easy jogs are your reset. Shake it out, breathe deeply, and get ready for the next interval.
• Finish with form: Focus on posture and cadence during the final 4-minute segment. I want you to really pay attention to your form here. Smooth is better than fast! 

Cool Down
Easy walk/jog from Judah and Great Highway to Woods Outbound

Strava Route
https://www.strava.com/routes/3412632144426327952

Post-Run Social

We’ll end where we started a Woods Outbound. It’s one of our favorite spots to catch up and unwind together. Stick around for a drink or a bite, they’ve got great empanadas and a cozy outdoor setup with fire pits. It can get cool this time of year so I recommend to bring a sweatshirt just in case if you plan to hang out.

See you Tuesday!