From Coach Toby….
Welcome to the spring season! So nice to see so many of you Saturday’s season kickoff. Whether you’re new or returning, I’m excited to have you here.
Wildcard workouts complement Thursday speed work by building strength, endurance, and mental tenacity. Together, they’ll make you a stronger, more well-rounded runner, so I encourage you to come to both. If you’re a fan of the trails or trail curious, I also lead a short 3.5-mile sunrise trail run in the Marin Headlands every Friday morning at 6:30 AM, rain or shine. It’s a great way to mix things up, get some fresh air, and start your day on the trails with friends.
Wildcard runs will alternate between park (flatter) and neighborhood (hills) routes most weeks. They typically cover 3.5 to 5 miles, with a few going a little longer. Here’s what’s on deck for this week:
Meetup
Tuesday 6:30 PM at 7th Ave & MLK Jr Drive (Golden Gate Park)
Headlamps and reflective gear recommended—it’s still dark out!
Warm-Up
Easy group jog to the Panhandle (1M) + dynamic stretches
Workout
2-mile fartlek run (speed play). No watches needed.
Each runner will control their effort, alternating between surges and recovery jogs.
Suggested Pacing
Newer Runners
Surges: 20–30 seconds at a quicker but controlled pace
Recovery: 2 minutes of easy running or power walking
Repeat for 2 miles
Intermediate Runners
Surges: 45 seconds at a comfortably hard pace
Recovery: 1.5–2 minutes at an easy pace
Repeat for 2 miles
Advanced Runners
Surges: 1 minute at a strong but sustainable pace
Recovery: 1 minute at an easy pace
Repeat for 2 miles
Cool-Down
Easy jog back to 7th Ave & MLK Jr (1M)
Strava Routes
Warm-up/Cool-down: https://www.strava.com/routes/3326369969554555684
Workout: https://www.strava.com/routes/3326370465271350710
Post-Run
Each week after the run we head to a neighborhood spot just a few minutes walk away. It’s a great way to get to know your teammates, captains, and coaches. This week, we’re going to Underdog Tres for Taco Tuesday specials—hope to see you there!