From Coach Toby/Brian……..
This Tuesday we’re heading to the hills!
Stanyan Street repeats have been part of the Wildcard rotation for years. They’re a great way to build strength and they’re surprisingly fun when you’ve got a group tackling them together.
Whether hills are your favorite or something you’re still learning to love, this workout works for everyone. I’ve included a few options below but feel free to adjust the number of repeats based on how you’re feeling.
This week’s workout:
Meetup
Tuesday 6:30 PM at 7th Ave & MLK Jr Drive (Golden Gate Park)
Warm-Up
We’ll jog together through the park to the Panhandle (about a mile) and do a few dynamic stretches along the way before we start the workout.
Workout
3-4 repeats: If hills aren’t usually your thing this is a good place to start. Focus on a relaxed effort and good rhythm.
5-6 repeats: A comfortable range for many of our runners.
7-8 repeats: For anyone feeling strong and wanting to push it a bit!
Quick tips
Use your arms. A good arm swing helps power you up the hill.
Quick feet – short, light steps uphill. Think of spinning an easy gear on a bike rather than grinding a big one.
Downhill: Relax and avoid over striding.
Cool Down
1 mile easy run back to 7th Ave & MLK Dr
Strava Routes
Hill Repeat: https://www.strava.com/routes/3473526769787320908
Warm-up/Cool Down: https://www.strava.com/routes/3473524301074432028
Post-Run Social
After the run we’ll head to Crepevine (624 Irving Street), just a short walk from the meetup.