From Coach Toby………
Hello Team!
Kudos on conquering the Hidden Garden Steps stair workout last week. The turnout was incredible, and I appreciate everyone embracing the challenge. We had 30-40 runners supporting one another—a truly fantastic team effort!
We transition from hills to flats this week for our first progression run of the winter season. Ever wondered how to boost your endurance, mental toughness, and pacing skills all in one go? That’s where our progression runs come in, starting easy and gradually kicking things up a notch.
This run is known as a Thirds Progression. After our warm-up, you’ll run a one mile loop in the park three consecutive times, each progressively faster than the last.
6:30 Meet-Up: 7th Ave and MLK Jr Drive (Golden Gate Park)
Check out the warm-up route here (1M) https://www.strava.com/routes/3166809691233098112
Preview the progression loop here (1.05M loop 3x): https://www.strava.com/routes/3166827455882279296
Workout Tips:
1. If you don’t have a watch, don’t stress. You can absolutely rely on perceived effort to gauge your pace during this run.
2. Ever noticed a fading gas tank after a speedy first mile? In our progression runs, always consider the first mile as your warm-up— a crucial phase where your body gradually adjusts to the demand. Start conservatively to allow your cardiovascular system to find its groove, just as you would in a race. By doing so, you set the stage for a sustainable and progressively faster run. Pacing is an art, and this workout is the perfect opportunity to dabble.
Join us for some post-run socializing at the iconic Little Shamrock— a longtime favorite of Run Club. Bring your darts game if you’re a fan!