From Coach Toby……

For this week’s Wildcard we will be tackling a 5K in Golden Gate Park with a fartlek section mixed in along JFK. One of the nice things about fartlek running is that it gives us an opportunity to practice running a little quicker.

It’s a good way to build strength, pacing awareness, and comfort moving between different effort levels without the structure of a track workout. Looking forward to doing this one with you!

Meet-up and post run social

6:30pm Tuesday

Green Apple Books, 1231 9th Ave 

Strava Route

https://www.strava.com/routes/3493645920276570784

Workout

After ~1 mile easy effort, we’ll begin alternating 1 min faster / 1 min recoveryalong the JFK stretch between Transverse and Conservatory Drive West (approximately 1 mile continuous).

“Faster” should feel controlled, not sprinting. Recovery is an easy reset jog before rolling back into the next effort. For those who train by zones, think upper Zone 3 to low Zone 4 on the faster segments. Recovery should return to comfortable conversational effort.

After the fartlek section, we’ll settle back into steady running and finish at Green Apple Books!