From Coach Toby….
This week we’re taking it to Buena Vista Park for loop repeats — a perfect mix of climbing, descending, and find-your-flow running. Each loop is roughly 1 mile with about 200 ft of climbing (all in the first ~1/3 mile), followed by a smooth ½-mile downhill, then a short flat push back to the start.
We’ll be running around the paved path perimeter of Buena Vista Park (not inside the park itself). Headlamps and reflective gear strongly encouraged.
Meet: Tuesday 6:30pm at 7th & MLK
Start: 6:35pm
Post run social: The Little Shamrock 807 Lincoln Way
Warm-up
Easy jog from 7th & MLK to Haight and Buena Vista Ave West (~1.5 miles) with coach led range-of-motion exercises along the way
Main Workout — Choose a 2 or 3 loop progression
A progression run means each loop is a little faster (or stronger in effort) than the one before it. Use effort as your guide — relaxed on Loop 1, moderate on Loop 2, strong on Loop 3.
Loop 1: Settle in, controlled effort, learn the climb
Loop 2: Pick it up on the climb + open up on the descent
Loop 3: (optional): Strongest loop, keep your posture tall on the climb, drive with the hips, and settle into fast but relaxed downhill running
For newer or returning runners: If you’re easing back in and prefer a shorter distance, one loop is perfect. You’ll still get a solid workout and about 4 miles total for the night once you include the warm-up and cooldown.
Pacing tips
On shifting terrain like this, run by effort, not pace
Keep climbing effort steady and rhythmic
Let gravity help on the descent — quick turnover, relaxed shoulders
Finish each loop with a fast 20–30 second pop on the flat
Why this is such a good workout!
Builds uphill strength — the early climb engages glutes/hips and improves uphill running economy
Sharpens downhill skills — great for footwork, confidence, and practicing running fast and relaxed
Teaches progression pacing — learn to finish stronger, not fade
Creates “flow” — climb → descend → speed — each loop has its own rhythm
Works for all levels — Whether it’s 1 loop or 3, everyone gets the same benefits
Cool Down: Easy jog back to 7th & MLK.
Routes
1.5M Warm up/cool down: https://www.strava.com/routes/3430585589945830130
1M Buena Vista Park Perimeter loop: https://www.strava.com/routes/3430573998526899406
Post-run social: Everyone’s favorite… The Little Shamrock, 807 Lincoln Way at 9th Avenue. Outside food welcome, lots of nearby food options, and darts!
Looking forward to running with you Tuesday night! And reminder, next week we start and finish at Green Apple Books on 9th Avenue.