From Coach Toby…..
Welcome to our fall “wildcard workouts”, where we transform the city of San Francisco into our training background. Inspired by my personal journey of running every street in the city, these sessions invite you to conquer 3-5 miles of urban terrain – hills, stairs, trails, and more – all while building strength, endurance, and a deeper connection with the cityscape.
Week 1 – we start slow and finish fast. Progression runs are workouts where we gradually increase our pace throughout the run, starting at an easy effort and finishing at a faster, more challenging pace. It’s a great way to build stamina, practice our pacing skills, and improve running form. It can also develop mental and physical resilience by simulating the feeling of finishing a race strong. I encourage you to lean into this one!
Warm-up: 1.5M run to Sutro Reservoir
Workout: 1.6M progression run. 4x repeats around the reservoir, increasing your per mile speed per lap 10-15 seconds. Each lap is .40 mile. If you do not have a watch you can focus on perceived effort.
Cool Down: 1.5M easy pace return to 7th Ave and MLK
A watch is recommended for this workout. Use your GPS, smart watch, or phone to measure pace.
Tip: Make the transition into each subsequent lap smooth and gradual. This provides a great opportunity to focus on your running form.
Strava route: https://www.strava.com/routes/3128375186707490010
Directions:
- Start and finish @ 7th Avenue and MLK Jr Drive in Golden Gate Park
- Head south on 7th Avenue. You’ll be exiting the park, crossing over Lincoln Way and continuing straight on 7th Avenue
- At approximately 1-mile, turn left onto Clarendon Avenue (traffic light)
- Stay on Clarendon, it will be a gradual climb
- Approximately 1.5 miles, and just after Olympia Way (on right), look for the entrance to the reservoir on the right
- After workout, return the way you you came, back to the start.