Looks like another warm one this Wednesday for our speed workout. The plan is 10x300 with 100 walk recovery. The walk rather than run...

For speed this week we will work on preparing for upcoming 2 mile races that some plan to run (Women’s Distance Festival and Parade Run)....

Time for more speeding! This week at speed we will be doing (4) 800s. The goal of this workout is quality not quantity. Between each...

This Wednesday we are back at the SHG track at 6pm. The plan is for 12x200m repeats. We will break it into 3 sets of 4 intervals. ...

Another speedy week between speed workouts. This week we will step up to a ladder which is one of our former workouts and should help...

It is time for some work on the “Oval Office”! I conferred with President Carrie McCrary Ward recently and she agreed with the need for...

Join us Wednesday night at 6 PM at Washington Park for speed work. This isn't for "fast people." This is for anyone who wants to get...

From 217 the area code to 2run7 the cool gear to 2fast7 the workout! This week we will be doing another Fartlek style workout running 2...

Looks like Wednesday will be another great night for speed. This time we will be combining our speed with core work. So, the plan is to...

I see the light! This week we will return to an old favorite workout “the light pole run”. We will meet Wednesday at Washington Park at...