Join Member Brian Wallace and Ambassador Ellison Wada for a sprint workut. Questions text Ellison at 415 244 1510. details below
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 1 length building to all out effort. Regroup and jog back slowly
Slow Jog to Vallejo and Sansome
Main Set 2 [hills] 8 x 45seconds 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.
