From Coach Toby……

Thanks for the stellar turnout last week. Showing up matters and makes for a great season. Keep it up! 

I’m traveling for the holiday so Coach Christy is leading Tuesday’s wildcard. You’re in GREAT hands.

This week we’re keeping things simple and fun with a fartlek session in the Panhandle. Flat terrain, relaxed structure, and a chance to settle in and open up the legs a bit.

Fartlek literally means “speed play” — quick pickups followed by relaxed recovery. It’s one of the simplest ways to build endurance and get your legs turning over without the structure of a track workout. If you’re racing a Turkey Trot this week this is also an ideal little sharpening session to help you get race ready.

Meet: Tuesday 6:30pm at 7th & MLK  

Start: 6:35pm 

Post run social: Foghorn Taproom 534 Irving St

Warm-up

Easy jog from 7th & MLK to the Panhandle (about 0.9 miles), with coach led range-of-motion exercises along the way 

Main Workout — Choose 1.5M or 2M

Both start and end (“out and back”) at Stanyan & Oak. Choose the distance and option that keeps your effort challenging but sustainable. 

You’ll first run easy from Stanyan/Oak to Masonic. After crossing Masonic, you’ll begin the fartlek intervals.

Distance:
1.5 miles: 8–10 cycles (turnaround at Baker & Fell)

2 miles: 10–12 cycles (turnaround at Fell & Masonic)

Option A: 1 minute on (faster pace), 1 minute off (slower run/jog, or walk)

Option B: 30 seconds on (faster pace), 1 minute off (slower run/jog, or walk)

After your final interval run the remaining distance back to Stanyan/Oak at an easy-moderate pace.

Cool Down: Easy jog back to 7th & MLK.

Routes

Warm-up/cool-down: https://www.strava.com/routes/3428080543707231780

1.5M fartlek: https://www.strava.com/routes/3428107174979888110

2M fartlek: https://www.strava.com/routes/3428089250110167294

Join your teammates for our post run social at Foghorn Taproom, 534 Irving St. Please hustle over… they close at 8:30pm.

I hope you enjoy this week’s flat speed play and wish you a Happy Thanksgiving. Our first wildcard hill session rolls in next week!