run club outdoor workouts
Saturdays at 8am in Wayzata
Summer & Fall Season
14 Summer Sessions: June 29th - September 28th
We are taking our training to the streets this Summer with workouts that shift the mindset of just logging miles. Open to all levels, there will be several different pace groups so you will have teammates working side by side from start to finish.
|June 29||1k Repeats||2-5 Rounds|
|July 6||Hills||200/400m moderate-heavy hills|
|July 13||Ladder Cutdown||3 laps hard, 1 easy, 2 laps hard, 1 easy, 1 lap hard|
|July 20||Sprint Session||200m Sprints + form drills|
|July 27||Progressive Mile Repeats||1 Mile repeats, 1-3 Rounds|
|August 3||Rollercoaster Workout||.8 Mile Repeats|
|August 10||Quarter Mile Repeats||6-10 Rounds|
|August 17||Out & Back||Out moderate, back hard|
|August 24||Middle Distance Repeats||4-8 Rounds, .4 Mile|
|August 31||Mile Repeats||1-3 Rounds|
|September 7||Rollercoaster Workout||1-3 Rounds, 1 Mile Repeats|
|September 14||1k Repeats||3-5 Rounds|
|September 21||Progressive Mile Repeats||1 Mile Repeats, 2-4 Rounds|
|September 28||Fast Shakeout||200m Efforts with Active Recovery|
Race Training PLANS
Whether it’s your first race or your 19th, we can help you train to be faster. Our race training philosophy is all about mixing intensity and strength training into your routine to keep you healthy and strong. Plans for 5k, 10k, Half Marathon and Marathon
All of our training plans incorporate Fly Feet workouts 3x per week, 1 long run per week, and recovery options depending on your experience level. Each plan includes 15 minutes with a coach to review your personal goals and adjust the race plan to fit you.
Stride is focused specifically on all things running; speed, endurance, technique, and mental tenacity. Open to all fitness levels, this class puts first-timers and running diehards side by side to make progress at their own level, together.
September Stride Theme
We are incorporating active recovery into all of our Stride workouts this month! Studies have shown that active recovery is the most effective way to clear lactate from our system. So get ready to move and remember that active recovery is low intensity movement so it can be a walk or jog.
30 minute session with a coach to learn how to run more efficiently and effectively. Learn how to work through injuries that are caused by poor mechanics, exercises for how to build strength in key areas to become a stronger runner, and key mobility movements for longevity and proper recovery.
$35 for Members, $50 for non-members.