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Tue, Jun 18

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Lane Stadium/Old River Athletic Complex

Training Run with DTC

Join our Fall Training Group for some running workouts!

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Training Run with DTC
Training Run with DTC

Time & Location

Jun 18, 2024, 6:00 PM – 7:30 PM

Lane Stadium/Old River Athletic Complex, 1421 Old River Trail, Dayton, OH 45479, USA

Guests

About the Event

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 a mix of hills and flat speed around Lane Stadium/Old River Athletic Complex.

Workout Options:

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

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

3 x 1/3 hill - hard w walk down + 3 x 30s flat - hard w 60s walk R

2 x 2/3 hill - push w walk down + 2 x 60s flat - push w 60s walk R

1 x full hill - strong w walk down + 1 x 90s flat - strong

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

*Harder - add reps (6 / 4 / 2 respectively) // Easier - increase R by up to 30s

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

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

3 x 1/3 hills - hard w walk-jog down + 3 minutes flat - strong w 1 min jog R

2 x 2/3 hills - push w walk-jog down + 3 minutes flat - strong w 1 min jog R

1 x full hill - strong w jog down + 3 minutes flat - strong

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

*Harder - add reps (6 / 4 / 2 respectively) and finish fast on the 3-minute intervals // Easier - walk R or increase R by up to 30s

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

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

3 x 1/3 hill - hard w walk-jog down + 3 x 60s flat - hard w 60s jog R

2 x 2/3 hill - push w walk-jog down + 2 x 90s flat - push w 60s jog R

1 x full hill - strong w jog down + 1 x 3 min flat - strong

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

*Harder - add reps (6 / 4 / 2 respectively) and finish fast on the flat intervals // Easier - walk R or increase R by up to 30s

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