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

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 coffee after!   Location: https://maps.app.goo.gl/CtWBMTRy4SQbgMcv9?g_st=ic

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 meter at mile pace with a full recovery between intervals. Location: https://maps.app.goo.gl/Am7AjXtyXv9APtR99?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 at 6:30 to beat the heat. Location: https://maps.app.goo.gl/rht8pvm9bbwckjbJ8?g_st=ic

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