Tuesday is the day our group runs its weekly workout and we would love for you to join us.  The workouts are designed to be adaptable for beginner through advanced runners and are always open to everyone.  So whether you are a first timer or a veteran, feel free to come join us.

Check in begins at 6:10 pm and easy warm up is on your own.  The workout begins at 6:30 pm.   We will do an active dynamic warm up and drills prior to the workout.  See below for this weeks location and workout. We look forward to you joining us.

If you have any questions, please feel free to contact Matt Imhof, Director of Training Programs, at

Tuesday, March 21st - Saucony Test Run

TEST RUN - We will be joined by our awesome rep from Saucony and get to test run the new Kinvara 8 and ISO Freedom. 

WORKOUT:   Today's track Tuesday workout will be a CUT DOWN WORKOUT.

PACE:  Beginning at 10 sec/mile faster than goal pace and then increasing..

10 min warm up and cool down with active dynamic warm up drills. High knees, butt kicks, skips, etc.....
  • The cut down will begin with a 1 mile run with pace about 10 seconds faster than goal race pace. Recovery will be 5 minutes
  • The second interval will be 3/4 mile with pace about 20 seconds faster than goal race pace. Recovery is 4 minutes.
  • Third interval will be 1/2 mile with pace about 30 seconds/mile faster than goal race pace. Recovery is 3 minutes.
  • 4th interval - repeat third interval
  • 5th interval will be a 1/4 mile with pace about 45 seconds/mile faster than goal race pace. Recovery is 2 minutes

1 - 1.5 mile warm up plus active dynamic warm up drills.  


Our coaches utilize the Jack Daniels VDOT pacing tables, mentioned in the above article, to help guide our runners. These tables were developed to assist runners & walkers of all abilities in helping them find their proper training paces for all types of workouts.  

Easy Pace
Tempo/threshold runs
Interval Runs
Repetition workouts

CLICK HERE to access the pace tables and find out your ideal pace for every workout.

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