3 – 4 x 1 mile intervals at 10k – 1/2 marathon pace with a 60 – 90 second recovery between intervals Location: https://maps.app.goo.gl/dVayABSq3V35N6G17?g_st=ic

Join us for our weekly Saturday Social Run! All paces and abilities are welcome! Runs are 30 mins – 1hr, and we meet for coffee after!   Location: https://maps.app.goo.gl/Mr5LCe4CHAJ4ma8g6?g_st=ic

Tuesday Track Workout! 10 – 12 x 200 m at mile pace with a 200 m walking recovery. Location: https://maps.app.goo.gl/xkZ7gwyuvLsESkKS7

Thursday morning workout at Erie Middle School! 4 – 7 x 800 m at 5k – 10k pace with a 1:30 – 2 minute recovery. Location: https://maps.app.goo.gl/xkZ7gwyuvLsESkKS7

Join us for our weekly Saturday Social Run! All paces and abilities are welcome! If you’re coming to the after-run gathering, plan to meet at Ben’s house at 8:30 am. Location: https://maps.app.goo.gl/F4Y8VWbMMyTwJrd46  

Join us for our weekly Tuesday coached workout. This week, we’ll be at the Thomas Reservoir doing 400 repeats. Location: https://maps.app.goo.gl/SM5Wr6UM75s6TCMB8?g_st=ic

Join us for our weekly Thursday coached workout. This week, we’ll be back at the Thomas Reservoir for 1k repeats! Marathoners and Half Marathoners: Warm up + Drills and 8 x 20 second fun fast strides and that’s it!! Good luck on Sunday!! Others: 3 – 5 x 1k (roughly 1 lap) at 10k pace […]

Join us for our weekly Saturday Social Run! All paces and abilities are welcome! Runs are 30 mins – 1hr, and we meet for coffee after, this week at Otis Craft Collective / The District. Location: https://maps.app.goo.gl/FDH7x119jeKw1XbK6?g_st=ic

Join us for the weekly Tuesday workout! Warmup + Drills + Strides + 4 – 10 x 400 at 5k pace – 10k pace. Be smart and listen to your body. If you raced on Sunday, keep the volume and intensity easy. An ounce of prevention is worth a pound of cure Location: https://maps.app.goo.gl/CAgZtqkFmrCg4xEbA?g_st=ic  

Weekly Thursday workout! Warmup + Drills + Strides + 2 – 4 x 5 mins at 10k pace – 1/2 marathon pace with a 1 minute easy jog or walk recovery between intervals. If you raced on Sunday, you should still be in the recovery mindset. Don’t push yourself too hard. Keep it easy! Location: […]

Join us for our weekly Saturday Social Run! All paces and abilities are welcome! Runs are 30 mins – 1hr, and we meet for coffee after! Location: https://maps.app.goo.gl/VdW6NehE2rGMbgyZ8?g_st=ic

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 lap around the lake) x 3 – 4 laps Location: https://maps.app.goo.gl/kEs4753b7egFBWTb8?g_st=ic