Run - Sprint Intervals and Hill Intervals

Join Member Brian Wallace and Ambassador Ellison Wada for a speed workout, starting at 6pm at the cruise ship terminal.

Warm up:

-Jog down Sansome to Broadway, and back via Battery (conversational pace).

-Dynamic exercises & strides:

Some exercises to get the legs moving, ready for a speedy workout: some dynamic warm up activities (high legs, fast fee, butt flicks etc); followed by a couple of laps of strides.

Main Set 1 [intervals w jog recovery]:

5 x 2 laps at hard-ish pace, regroup and slow jog for a lap between efforts.

Slow Jog to Vallejo and Sansome

Main Set 2 [hills]

-8 x 45 seconds up Vallejo St. hill from Sansome to Montgomery. The hill is 1 city block long and Approx. 80 feet of climb.

-Walk down Montgomery to Broadway, slow jog back to Sansome and Vallejo (slow enough for the group to form back up) repeat.

Warm Down Jog

Sansome and Vallejo, Through the Embarcadero Center, back to the Cruise Terminal jogging laps till we run out the hour.

This is a fast and hill workout, so it's scalable to all pace levels. You should do fewer reps if you’re not used to speed / hill work.

I will remind everyone at the workout, that fast runners will lead the interval, and slower runners will leave at 5 second intervals, which will guarantee a minimum 6 feet of space between runners.

Registration is required. Masks are required. Hydration and nutrition are optional.

Questions, Contact Ellison Wada: 415 244 1510