Our coaches Jordan Varak and his wife Holly and Falco Digiallonardo, are doing a great job leading the runs and the kids are having a blast!

Training schedule is: Mondays, Wednesdays, and Thursdays from 6pm-7:30pm at our store, and Saturdays at 8am.

Weekly prizes for most improved, highest miles, funnest outfit, etc..

Call us today to sign-up! (661) 255-2786

The workout is warm up and then repeats of 90 seconds at 85-90% effort and 2 minutes recovery. * repetitions for beginners and 10-12 for more experienced runners. The goal is always to concentrate on active relaxation at a high running speed. Look for physical cues if you are having a hard time holding pace. Good arm form, easy swing, relaxed hands. Eyes up and looking forward, no head tilt and a good breathing pattern. Take cues from your body and use those to help you through the fast sections. Ensure you are recovered before the next repeat. If you are having troubles holding pace or form…slow down a bit. You should leave every workout feeling you have one more in you. Stay healthy!

The last 8 weeks have been about developing an innate sense of effort and pace. Training your body to handle build up of lactic acid and then recovering from that. For the next two weeks we will introduce a little more pace/speed to the workouts. Increasing your speed conditions your body to handle a harder effort. Reduce the volume and time but increase the efforts.

Warm up is ten to fifteen minutes of slow running. The workout will be one minute of hard effort. Start with an acceleration and in 10-15 seconds you should be at goal pace. Your effort should be at 90% of your ability. Recovery is 2 minutes. Your goal should be 8 repeats for novice and 10 for more advanced. This workout should leave you tired but feeling like you could manage one or two repeats more. As in any speed effort, if you are unable to complete the workout, you are running too hard. Good Luck!

Continuing the theme of pushing your conditioning and sustaining longer efforts of pace.

2 minutes hard 1 minute easy x 4 repetitions. 5 minutes hard 2 easy x’s 3 repeats. Tinkering with recovery and taxing system just a little bit more. Finish with 2 hard and 1 easy. The efforts at 5 minutes should be more comfortable and you should always be working on active relaxation. Cues to good form as you tire. Chin up, hips forward, lean from the ankles and good roll through on your feet. Well done!

By now you should be feeling comfortable about pacing. When you start you repetition you are at an effort that you can hold for the full 3 minutes and your recovery I sufficient. Let’s add some variety over the next few weeks so that you will gain confidence in your ability to hold a strong pace for longer periods.

The workout: 2 minutes hard and 1 minute easy. We will continue to walk for the first 30 seconds of recovery. Repeat this 4 times (x’s). Now you’re warmed up and moving easily. The next three repeats are 5 minutes hard and 3 minutes easy. Finally finish off with 2 minutes hard and 1 easy. We are working on taxing your endurance and pacing skill by introducing longer intervals of speed. Always start conservatively and build to a good effort rather than having to hang on. Nobody likes the sounds of fingernails on a chalkboard!