From Coach Toby…….
After tackling the wind and the climb to Twin Peaks, this week we’ll focus on a different skill: pacing!
With San Francisco Marathon weekend just two weeks away, whether you’re racing the marathon, half marathon, 10K, or 5K (or simply getting in a quality run) Tuesday night is about practicing controlled pacing. If you’re racing, this is a great opportunity to dial in your goal race effort.
Meetup: 7th Ave & MLK Jr Dr.
Post-Run: Join us at Yancy’s Saloon (734 Irving St.) for a drink and some post-run conversation. Outside food is welcome. There are plenty of great spots nearby to grab a bite.
Warm-up: group easy jog + dynamic stretches
Workout
Option A – Racing SF Marathon Weekend
Run three 1-mile loops, progressing your effort each lap.
- Loop 1: Easy, conversational effort (RPE 3–4)
- Loop 2: Goal race effort. Settle into the rhythm and pace you plan to race.
- Loop 3: Goal race effort or slightly faster. Stay relaxed, efficient, and in control. This is not a race, it’s a taper week pacing exercise.
Option B – Not Racing SF Marathon Weekend
Run three 1-mile loops, progressing your effort each lap.
- Loop 1: Easy, conversational effort
- Loop 2: Steady aerobic effort
- Loop 3: Tempo effort (comfortably hard)
Optional for all runners: If you’d like a little more volume, add an additional easy loop.
Strava Route for 1 Mile Loop: https://www.strava.com/routes/3511529454148784054
Coaching Tips
Start each loop by feel. After 20–30 seconds, glance at your watch to make sure you’re in your pace ballpark then shift your focus back to your breathing, rhythm, and form. If your pace is a little fast or slow, make a small adjustment and settle back into your effort. Check your watch occasionally to confirm you’re on target.
On race day, we don’t want to stare at our watch every few seconds. It can disrupt our rhythm, alter our running form, and in my opinion, take away from the overall race experience. Instead, our goal is to develop a feel for goal race effort and use the watch as a tool to periodically confirm we’re staying on track — and not as something that dictates every step.
See you Tuesday!