10 – 14 x 200 meters at 800 meters pace with an easy 200 meter walk back to the starting line. Take your time. Don’t rush the recovery!!! Quality not quantity!! Location: https://maps.app.goo.gl/DoRQbwzf4dhpVP2V7?g_st=ic

3 – 4 x 1 mile at 10k effort with 3 – 4 recovery between intervals + 4 x 100 m at Fun Fast pace with full recoveries Location: https://maps.app.goo.gl/2BDaFGc7bunXNXkr9?g_st=ic

Join us for our weekly (free!) Saturday Social Run. All paces and abilities are welcome – the more the merrier! Runs are 30 mins – 1hr, and we meet for coffee after. With the mornings getting warmer, we will start meeting earlier to beat the heat.  

8 – 12 x 300/100 kick-ins with a 90 – 120 sec recovery between intervals. The first 300 meters at True 5k pace and the last 100 meters at Mile pace. If you can’t shift gears the last 100 meters, you went out too fast. Location: https://maps.app.goo.gl/wNWDxd3JusZRZetv5?g_st=ic

Teleporter Workout: 2 miles at 10k pace to the gate at Highway 7 + 4 x 2 minutes at a hard sustainable pace with jog backs to the start. Location: https://maps.app.goo.gl/jTHywC1euuxDgf6C7?g_st=ic

Join us for our weekly (free!) Saturday Social Run. All paces and abilities are welcome – the more the merrier! Runs are 30 mins – 1hr, and we meet for coffee after. With the mornings getting warmer, we will start meeting earlier to beat the heat.   Location: https://maps.app.goo.gl/K1Y83M3uGb5DRonaA?g_st=ic

(Hill Repeats) 8 – 10 x .2 mi at hard sustainable pace with easy jog back + 4 x 100 m Fun Fast with easy walk back   Start Location: https://maps.app.goo.gl/rK6gHe23cgFLbog77?g_st=ic

10 mins out 10 min back at 10k pace + 3 x 300 at Mile Pace with 100 m easy walk recovery IMPORTANT NOTE: the road in front of EMS is currently under construction, see below. Location: https://maps.app.goo.gl/g5gwrTnYWtKmnBTR8?g_st=ic

Sanitas & Anemone for the social run! – Meet at the Centennial Trailhead Join us for our weekly (free!) Saturday Social Run. All paces and abilities are welcome – the more the merrier! Runs are 30 mins – 1hr, and we meet for coffee after. With the mornings getting warmer, we will start meeting earlier […]

3 sets of (400, 800, 400): 400s at 5k pace and a 2 minute recovery, 800s at 10k pace and a 1 minute recovery and a 1 lap easy jog between sets Location: https://maps.app.goo.gl/zTZzWm7wiQUtgTjt6?g_st=ic

4 – 5 sets of 1000m at 10k pace with a 1 minute recovery, 200m at Mile pace with a 2 minute recovery Location: https://maps.app.goo.gl/zTZzWm7wiQUtgTjt6?g_st=ic

Join us for our weekly (free!) Saturday Social Run. All paces and abilities are welcome – the more the merrier! Runs are 30 mins – 1hr, and we meet for coffee after. With the mornings getting warmer, we will start meeting earlier to beat the heat. McKay Lake for the Saturday social run. This is […]