News

From Coach Toby….. This week I introduce what I call “The Goose” or group fartlek. A versatile and fun workout, it will help you practice

Here is a link to the course map for Saturday: Saturday’s Course Map We’re logging between 8-11 miles. Here’s a verbal description for you: Everyone

From Coach Toby…… Running inclines usually requires more of us than running on flat terrain. Not to worry. For this run, slow things down and

For this run, you will start off easy and gradually increase your effort over each mile. Mile 1 – slow, warm up (7th & MLK

The act of running is demanding. Every footstrike delivers anywhere from 3-7 times your bodyweight in impact force per footstrike. Running breaks your body down.

This route is flat, fast, and has some of the best views in the city! And, it’s just 5 miles. Here’s a link to the

From Coach Toby…… “Hills are speed work in disguise” – Frank Shorter  San Francisco is THE year round mecca for urban running. Much of that

From Coach Toby…. Thanks for coming out for last week’s hilly holiday lights run. If you missed it, it’s a great one to do on

We’ll get things rolling with an easy 1/4 mile (approx) warmup run to Jordan Ave. We’ll segue into some range of motion drills and then

Here’s a map link for you to reference: Saturday’s Run Course. Here’s a link to the RunGo Course Map with audio cues: Saturday RunGo Course