From Coach Toby….

Switching up your runs with hills and flats isn’t just common sense race prep—it’s great for overall fitness! These workouts build strength, boost cardiovascular health, and reduce injury risk by challenging different muscles and improving form.

Our post-run social is at Yancy’s Saloon, 731 Irving Street. Come unwind with the crew!

Workout: 

Strava: https://www.strava.com/routes/3268252696817380518

Mile 1: Flat and easy pace to warm up

Start on MLK Jr Drive at 7th Ave, run east toward 9th Ave

Keep a comfortable pace as you approach 19th Ave 

Mile 1.5-2.5: Mixed grades, challenging mile

Turn left on Quintara St and climb Quintara steps. After the stairs continue straight to 10th Avenue

This section is your peak effort with climbs ranging from 5% to 30% on the stairs

Mile 2.5-4: Downhill recovery, flat finish

Turn left onto 10th Ave for a steady downhill run (~1 mile).

Finish by turning right on Lincoln and left on 7th Ave back to the park

Nice work!

Tips for New Runners: Start easy on the flat mile and when you hit the hills, go steady.

We’ve all felt how running uphill can be more challenging than flat terrain. For instance, if you normally run at a 10:00 minute-per-mile pace on flat terrain, expect your pace on a hill to slow down to around 12:00 or even 14:00 minutes per mile. “Going steady” means maintaining a consistent, manageable pace as you run uphill, even if it’s slower than what you’re used to on flat ground. Don’t feel pressured to rush or push too hard. It’s perfectly okay to take short breaks if you need them. Simply walk for a bit and then resume running. Focus on keeping a steady pace to avoid exhausting yourself too quickly. The goal is to enjoy your run and keep moving forward, one step at a time. Remember, every run helps you build strength and endurance.