3 – 6 x 1 mile marathons do 10k + 15 sec with a 60 second recovery All others do 10K pace with a 90 second recovery  If you have to do this workout on the treadmill due to the weather, set the incline to at least 1%. Location: TBD due to weather

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. Location: https://maps.app.goo.gl/jDkCXKAaCSDVCY16A?g_st=com.google.maps.preview.copy

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. Location: https://maps.app.goo.gl/UJegf8Vg11ydhmpj6?g_st=com.google.maps.preview.copy

12 – 14 x .25 mi (uphills at 5k pace and Downhills at mile pace) recoveries between 90 and 120 seconds. Location: https://maps.app.goo.gl/TM6sb3My2XQ1X2Uj8?g_st=com.google.maps.preview.copy

3 – 6 x 1 mile marathoners do 10k + 15 sec with a 60 second recovery All others do 10K pace with a 90 second recovery. Location: https://maps.app.goo.gl/K8gHE9Mbx3p6b1D49?g_st=com.google.maps.preview.copy

With the sun rising earlier and temps warming up a bit this week, we’ll be meeting slightly earlier! 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! Location: https://maps.app.goo.gl/RwHCAR9WxEjmjKuF6?g_st=com.google.maps.preview.copy

200/400/200 x 6 to 8 sets at mile pace to 5k pace (200 m at Mile Pace and 800 m at 5k Pace) with a 200 m easy/jog after each 200 m and a 90 second recovery after each 400 m and a one lap recovery after each set. Location: https://maps.app.goo.gl/i7Lp87nMABrA3YTL6?g_st=com.google.maps.preview.copy

5-4-3-2-1 laps “No resting continuous running” at Marathon, 1/2 Marathon, 10k, 5k and 3k pace Location: https://maps.app.goo.gl/i7Lp87nMABrA3YTL6?g_st=com.google.maps.preview.copy

Erie Community Center(Southwest parking lot) so we can carpool or meet at Greenbriar Inn for a 10 mile run down the canyon. Location: https://maps.app.goo.gl/KLZxhrxr2dtdpfMP7?g_st=com.google.maps.preview.copy

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 sun rising later in the morning, we’re moving the time back slightly to make sure we’re not running in the dark! […]

8 – 10 x 600m kick ins: 500m at 5k pace and the last 100m at Mile Pace with a 200m easy walk recovery Location: https://maps.app.goo.gl/yrT3LmHndS9UKACo8?g_st=com.google.maps.preview.copy

12.5 mins out at 1/2 marathon pace and 12.5 min back at 10k pace + 5 x 300 m at 5k pace with a 100 m easy walk recovery Location: https://maps.app.goo.gl/yrT3LmHndS9UKACo8?g_st=com.google.maps.preview.copy