LRC Workouts are led by certified coaches and provide the opportunity for runners to gain fitness, improve speed, and learn how to effectively complete interval workouts.

WHO ARE THE WORKOUTS CREATED FOR?

Intermediate runners.  You are an intermediate runner if you have been running consistently for at least six months, and have been injury-free for the past three months. The workouts are designed for the full range of intermediate runners, and are meant to be high intensity for YOUR pace and safely push you out of YOUR comfort zone.  Every runner who attends wants to be faster, even if their pace is different than yours.  

Beginner runners. You are a beginner if you have been running less than two to three days a week consistently for 6-to-12 months. This is the minimum time required for connective tissue and muscles to adapt to the stress of running consistently. Beginners are warmly welcomed to do their own run and meet other runners from the community but are discouraged from joining the workout to avoid injury or burnout.

Advanced runners. You are an advanced runner if you are at or near your genetic potential. This is your opportunity to help guide and mentor beginner and intermediate runners so they too can work toward their full potential.

Workouts will last approximately 1 hour and will include a warmup, some drills, and a cooldown in addition to the workout. 

Your total distance will be approximately 3—6 miles (pace and workout dependent) and coaches will help you with the right pace and number of intervals. You'll warm up with a 10-minute easy run followed by form drills to loosen up and activate your body for a smooth transition into the workout phase. It’s also important to do an easy 10-15 minute cool down afterward to transition your body into a recovery phase.  

What to bring: water, towel, and a GPS watch if you have one (not required).