Training Run with DTC

If you're curious about speed workouts or just looking for some accountability/company as you push to that next level, we're here for it! 

We have workout options for all abilities, and our coaches can help you navigate the option that works best for you!

This run will be around Iron Horse Park, but also out-and-back on the Iron Horse Bike Path.

Workout Options:

(a) Goal - improve general strength (best for new runners, those on the mend, new to speedwork)

Warm-up 5-10 minutes (walk/jog)

6-8 x 3 minutes run at a progressive, "strong" effort with 30-90s walk/jog recovery between repeats

Cool-down 5-10 minutes (walk/jog)

(b) Goal - improve speed endurance (best for intermediate runners, half and full marathoners)

Warm-up 5-10 minutes (progressive walk/jog)

6-8 x 3 minutes run at "strong" effort (10-15k race pace) with 30-90s walk/jog recovery between repeats

Cool-down 5-10 minutes (walk/jog)

(c) Goal - improve speed strength (best for intermediate runners, up to half marathoners)

Warm-up 5-10 minutes (progressive walk/jog)

8-12 x 1.5 minutes run at a "pushing" effort (5-8k race pace) with 30-90s walk/jog recovery between repeats

Cool-down 5-10 minutes (walk/jog)