From Coach Toby…

Spring season is officially rolling! 🌱 Whether you’re brand new or back for another season I’m excited to run with you on Tuesdays and be part of your training this year.

If some of the workouts or terminology are new to you that’s completely normal. I’ll explain everything briefly before we begin each week and you can always reach me on Slack or at 415-939-0450 with questions.

Wildcard workouts are designed to complement Thursday’s speed sessions by building strength, endurance, and confidence. Together they will make you a stronger, more skillful, and more well-rounded runner. So if you can, come to both! 

And on Wednesdays Coach Elena leads our runner strength workouts. This is a non running, runner-specific session designed to help you run stronger, feel more powerful, and avoid common running injuries. Like with all of our workouts, Elena’s sessions are approachable for runners of all levels. I encourage you to make it part of your training routine.

If you’re trail curious (or already hooked!), I also lead a short and scenic 3.5-mile sunrise trail run in the Marin Headlands every Friday at 6:30 AM, rain or shine. It’s one of the best ways to mix in fresh air, adventure, and good company before the day begins. Yes it’s early… but when Karl the Fog allows it, the sunrise is ABSOLUTELY worth it. If you ever need a ride or can offer one, please post in Slack so we can help coordinate carpools.

For wildcards, most weeks we’ll rotate between park routes (flatter) and neighborhood routes (hillier). Expect to explore staircases, trails, and even some off the beaten path alleyways along the way. Runs will be in the 3.5–5 mile range with a couple slightly longer adventures during the season.

Last week we kicked the season off with a special run and book launch party with Olympian Shannon Rowbury. This week we’re heading to the Panhandle for some classic speed play. See you Tuesday!

Meetup

Tuesday 6:30 PM at 7th Ave & MLK Jr Drive (Golden Gate Park) 

Headlamps and reflective gear recommended as it’s still dark out. (Brighter evening runs are coming soon)

Warm-Up

Easy group jog to the Panhandle (~1M) + dynamic stretches

Workout

2-mile fartlek run (speed play). No watches needed. 

Each runner will control their effort alternating between surges and recovery jogs.

Suggested Effort Options (choose what fits you)

Newer Runners 

Surges: 20–30 seconds at a slightly quicker-than-easy but controlled pace

Recovery: 2-3 minutes of easy running or power walking

Repeat for 2 miles 

Intermediate Runners

Surges: 45 seconds at a comfortably hard pace

Recovery: 1.5–2 minutes at an easy pace

Repeat for 2 miles 

Advanced Runners

Surges: 1 minute at a strong but sustainable pace

Recovery: 1 minute at an easy pace

Repeat for 2 miles

Cool-Down

Easy jog back to 7th Ave & MLK Jr (~1M)

Strava Routes

Warm-up/Cool-down: https://www.strava.com/routes/3459986824531157876

Workout: https://www.strava.com/routes/3459986824530317172

Post-Run Social

After the run each week we head to a neighborhood spot to hang out. It’s a great way to unwind and get to know your teammates, captains, and coaches. This week we’re going to Underdog Tres for Taco Tuesday specials. Hope you can join us.