From Coach Toby…..
Alright crew, first a big shoutout to everyone who crushed the Spartan Golden Gate Trail Classic this weekend. As a fellow trail runner, I know how tough and rewarding these races can be. Much respect to you all.
This week we’re jumping into our first stairs workout of the season. Remember, we’ll be switching things up each week, alternating between hill-focused sessions like this one and the flatter, rollier terrain of the park and Panhandle, like last week.
This is the first of many hill workouts, so get ready to tackle some elevation with your teammates this season. And don’t worry! This and all of our wildcard runs are for all levels. Whether you’re new to climbs and descents, or a seasoned pro, we’ve got you covered.
Why stairs?
- Boosts your cardio game and strengthens those legs
- Makes you faster and more agile
- Bonus: it’s a killer core workout. A strong core helps with stability and form, which is essential for navigating the hills of SF—both up and down
Tue 6:30 PM Meet-Up: 7th Ave and MLK Jr Drive (Golden Gate Park), don’t forget your headlamp
Warm-Up: 5-7 min jog and range of motions exercises
Workout: Sunset Secret Steps (3-3.5M total)
Strava Route: https://www.strava.com/routes/3296165416757682462
The Workout:
We’ll run west on MLK Jr Drive to 19th Ave. Turn left, jog one block to Lincoln Blvd, cross the street at the traffic light and turn left, then turn right on 16th Ave to hit the Hidden Garden Steps.
Stairs Circuit:
- Beginners: 1–2 rounds
- Seasoned runners: 3–4 rounds
- Power up the Hidden Garden Steps
- Turn left on Lawton, run a block, then turn left to take the 15th Ave Steps back down
- Turn left on Kirkham to loop back to the Hidden Garden Steps. Repeat.
Cooldown:
After your last descent:
- Turn right on Kirkham
- Turn left on 7th Ave
- Cross Lincoln and head back to the start. Mission accomplished.
Post run dinner/drinks! Foghorn Taproom, 534 Irving Street (1 block away)