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

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.