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 […]

(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: […]

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 […]

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 […]

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 […]