From Coach Toby…….

After last week’s hilly Pride run, we’re heading back to the coast for the Woods Outbound Express—a fun, flat route launching from one of our favorite spots, Woods Outbound (4045 Judah Street).

Flat routes like this are a great opportunity to practice pacing and running by feel. If you’re feeling good, try turning it into a progression run: start easy, then gradually increase your effort each mile until you finish strong and in control.

Whether you choose the 3-mile or 4-mile option, the goal isn’t to sprint the finish. It’s to learn how to pace yourself, build confidence, and finish with something left in the tank.

Meetup
Tuesday 6:30 PM at Woods Outbound, 4045 Judah St 

Warm-Up 

Easy group jog to Great Highway and Lincoln + dynamic stretches

Workout

4-mile progression option

Mile 1 – Easy conversational pace (3–4/10 effort)

Mile 2 – Comfortable, purposeful (5–6/10 effort)

Mile 3 – Comfortably hard effort (7/10 effort)

Mile 4 – Strong but controlled (8–9/10 effort)

3-mile option

Mile 1 – Easy conversational pace (3–4/10 effort)

Mile 2 – Comfortable, purposeful (5–6/10 effort)

Mile 3 – Strong but controlled (8–9/10 effort)

Strava Routes
3 Miler: https://www.strava.com/routes/3476112815047397100
4 Miler: https://www.strava.com/routes/3476112815042759404

Post-Run Social

Grab a drink or a bite and hang out with the crew at Woods Outbound. Please travel light. Last time Woods did not allow us to leave personal belongings inside and I may not have my car nearby for storage. If possible, only bring what you’ll need for the run. Thanks.