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YMCA Running Club

What is our club? 
A group of runners at various levels who want to improve our running, push each other to reach our goals, and encourage new runners to find the joy of running.

Track workout is canceled tonight.  Shawnee is having its annual parent meeting for all Shawnee Athletes tonight along with a soccer scrimmage, so we will not be able to use the facilities this evening. 

TRACK WORKOUT CANCELED TONIGHT! 8-10-2010

Schedule: Tuesdays @ 6:00pm - Shawnee High School Track, Saturdays @ 7:00am - Yellow Springs (Behind the Subway)

 

 
Club Quote:
 
"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say 'I have finished.'  There is a lot of satisfaction in that."
-Ken Doherty

 

Running Schedule:

Every week:

Tuesday Interval Training

Saturday Long Run

 

 

 

 

Take your running to the next level with our "Running Strong" strength training specifically for runner's class.  The class meets every Tuesday and Thursday morning 9am for weight and circuit training. You never know quite what you are in for!
 
 
Speed Workout
Tuesday, August 10th
Shawnee High School
6:00pm
 
Check out the workout at the bottom right of the page
 
Weekend Workouts:
Saturday, August 14th

Beatty Station

6:30am

 
 
*Weather Cancellations: 
Call YMCA Front Desk
323-3781
30 minutes prior to workout
 
 

 

 

Our workouts will be designed to be inclusive of various abilities

 

 

Pace Charts:

Based on your goal 5k time.  Use these in conjunction with the workout below to determine how fast you should be running each lap on the track.

Workout: Tues, August 10th - On your own

Workout

1 Mile Warm-Up

2 x 2 mile Tempo runs

Run first Mile at 10k race pace, try and run second mile at 5k pace

Take an easy 1 mile walk/jog recovery between.

1 Mile Cool Down

 

Dist.

 17:45 18:30 19:00 19:30 20:00

10k

 1.28 1.32 1.34 1.37 1.39

5k

 1.25 1.29 1.31 1.34 1.36

3k

 1.22 1.26 1.28 1.31 1.33

1 mile

 1.18 1.22 1.24 1.26 1.28

800

 1.13 1.16 1.18 1.20 1.22

600

 1.10 1.13 1.15 1.17 1.19

400

 1.07 1.09 1.11 1.13 1.15

Dist.

 22:00 24:00 26:00 28:00 30:00

10k

 1.49 1.59 2.09 2.19 2.29

5k

 1.46 1.55 2.05 2.14 2.24

3k

 1.42 1.52 2.01 2.10 2.19

1 mile

 1.37 1.46 1.55 2.04 2.13

800

 1.30 1.38 1.46 1.54 2.02

600

 1.27 1.34 1.42 1.50 1.57

400

 1.22 1.29 1.36 1.43 1.50
   

 

Next Running Club Races

Let me know what you guys are running so that I can update the blog!
Let us know if you are running any races!  If its local, we probably have someone running it too.  We'll connect you with a friendly face.
 
For more information on any of these races please take a look at
www.orrrc.org, www.speedy-feet.com, or www.keysports.net
Any further questions please e-mail me at the address below.
 
 

 
 
 
Wes Stephens, Senior Program Director
 
Get to know the Springfield Family YMCA Staff
 
Special Occasion?  Rent our Facility!
 

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