Hi Team,
Coach Toby here. I missed seeing everyone last week while I was in NYC. Nice job embracing those Stanyan Street hill repeats! This week we’re switching things up with a progression run at one of the city’s best hidden gems: Sutro Reservoir.
Meet + Post Run Social: Hometown Creamery, 1290 9th Ave (you may leave personal items there during the run)
Time: Tuesday 6:30pm
Warm-up: We’ll start with an easy ~1.5-mile warm-up run through the Inner Sunset, 7th Ave and up Clarendon (a gentle incline), then hit the flat paved loop around the reservoir for the workout. The return run back is an easy downhill cruise.
Workout: The workout itself is flat, but the warm-up and cool-down give us a touch of elevation training. Just enough to help build strength without overloading.
Option 1
Full Progression Workout
4 loops (~0.4M each) – increase your pace with each lap
- Lap 1: Easy, relaxed pace (conversational effort)
- Lap 2: ~15–30 seconds per mile faster than Lap 1
- Lap 3: ~15–30 seconds per mile faster than Lap 2
- Lap 4: Final push — ~15–30 seconds per mile faster than Lap 3 (challenging but controlled)
Pacing Tip:
Each loop should be a clear step up in pace from the one before. Start slow enough that you can finish with purpose – a mantra you can use is “comfortable > steady > strong > fast.”
Option 2
New to Running / Just Returning
2 loops (~0.4M each) – explore your pace and form
- Lap 1: Start with an easy jog or brisk walk. Focus on steady breathing and smooth movement
- Lap 2: Try a slightly quicker pace – nothing forced but noticeably faster than Lap 1
Pacing Tip:
Make the first loop’s effort a 4–5 out of 10 (easy, relaxed) and the second a 6–7 out of 10 (slightly faster, but still with good form and control)
Bathrooms: There are public bathrooms at Sutro Reservoir
Post-Run Social: Hometown Creamery
Stick around after the run for ice cream and good company. Our friends at Hometown Creamery are generously offering runners a complimentary waffle cone. 🍦
Questions about running? Feel free to reach out anytime. I’m always happy to help.
See you Tuesday!
Toby