200m ON at 5k pace, 200m OFF at an easy ultra jog pace for a total of 1000m around the lake (600m of work and 400m of recovery for each […]

2 – 3 x 8 mins at 10k pace with a 1 minute easy jog/walk in between intervals. Location: https://maps.app.goo.gl/kEs4753b7egFBWTb8?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 […]

6 – 10 x 300 meters at 3k pace (slightly faster than 5k pace but not mile pace)  with a 100 meter walking recovery between intervals. Location: https://maps.app.goo.gl/yw4S3TK7hkKtRbsM9?g_st=ic

1k, 1k, 2k, 1k: 1ks at 5k pace and the 2k at slightly faster than 10k pace with a 2 – 3 min recovery between intervals + 4 x 100 […]

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 […]

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 […]

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 […]

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 […]

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: […]

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 […]