Friendly reminder – Take note, we are meeting at a different location this week. Easily accessible by public transportation, we’ll begin and finish at Woods Outbound in the Sunset District. The address is 4045 Judah St. It is between 46th and 45th Avenues.

There is also usually ample street parking nearby, just give yourself a few extra minutes to find a space if you do plan to drive. This will also be our spot for our weekly post-run social.  

Woods Outbound: https://www.woodsbeer.com/outbound

From Coach Toby: 

This week’s wildcard is all about the perfect blend of speed and stamina. We will rev up our engines along the Great Highway for a short speed session and then tackle some easy neighborhood hills. As always, this week’s wildcard is for runners of all abilities so please come out and join me and your teammates!

Warm-Up (1M)

• Route: https://www.strava.com/routes/3136067343787845094
• We’ll start at 46th Avenue and Judah Street with a slow 1 mile jog and dynamic stretches 
• ALWAYS warm up for any kind of speed or higher intensity work

Workout Segment 1 – Great Highway Strides or Sprints (1M)

Begin at the Great Highway and Judah. End at the Great Highway and Rivera. 

Route: https://www.strava.com/routes/3136068865538020838

For New or Beginner Runners

In this segment, we’ll work on improving your speed and running form using a milder form of fast running called “strides.” Strides are short, controlled accelerations that can help you ease into speed work and get stronger.

• Each stride should last 20-30 seconds, and will be followed by a rest/recovery. For tonight, I want you to repeat this process for 4-6 strides. Here’s how to do it:
  • Begin slowly and gradually accelerate your pace to 75-90% of your maximum effort – 5-10 seconds
  • Hold this pace for approximately 10 seconds
  • Slow down back to a jog – 5 seconds
  • Catch your breath! Jog or walk to fully recover before beginning your next stride.
• Tip: Focus on your running form, staying relaxed and confident, and not on your watch.

For Experienced Runners

In this segment, we’ll work on improving your speed and power with full sprints. For tonight, a full sprint will be done at 95% of maximum effort. 

• Each sprint should last 20-30 seconds, and will be followed by a rest/recovery. I want you to repeat this process 6-8 times. Here’s the plan:
  • Sprint at max effort for 20-30 seconds. Focus on explosive power and maintaining good form.
  • After each sprint, walk or jog slowly for 2-3 minutes to fully recover before beginning your next one. 
• Tip: Make sure you are warmed up before beginning. This is essential to help avoid injury. You can test this out with your first sprint. Run this first one at approximately 60-70% effort. If you are experiencing any muscle tightness, joint pain or other mild discomfort, continue warming up.

Workout Segment 2: Sunset Easy Hills (2.5M)

After our sprints, we’ll head east into the Sunset District for some gentle hill running. Trust me, these really are gentle! 

Begin at the Great Highway and Rivera. End at Woods Outbound (where we started)

Route: https://www.strava.com/routes/3136081393773622758

• Alternating streets (see route map), run uphill at a moderate effort and jog/run downhill for recovery.
• We’ll complete four sets.