From Coach Toby…
Hey team!
This week, we’re wrapping up our summer wildcard workouts with a bang! Join us for a 4.5-mile progression run at Sutro Reservoir and post-run social Little Shamrock.
Progression runs are a fantastic way to boost endurance, sharpen speed, and fine tune your race pace and running form. For those gearing up for the San Francisco Marathon this weekend, this run is the perfect prep.
Warm-up: 1.5M run to Sutro Reservoir
Workout: 1.6M progression run. 4x repeats around the reservoir, increasing your per mile pace 15-20 seconds per lap. 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 and MLK start
Tip: Make the transition into each lap smooth and gradual. This provides a great opportunity to focus on your running form.
Strava Route: https://www.strava.com/routes/3250496207350825808
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, busy intersection)
- 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 also on the right
- After workout, return the way you you came, back to the start.