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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.

It was great to get back out on the track Tuesday night.  We are going to have to change our workout times to 8pm to avoid the high school and jr high track practices.  See you out there next Tuesday.

 We are still running Saturday morning 8am in Yellow Springs (Behind Subway), and also have a group that is meeting Thursdays at 11:45am at the Springfield News Sun parking lot.

Schedule: Tuesdays @ 8:00pm - Shawnee High School Track, Saturdays @ 8:00am - 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, March 15th
Shawnee High School
8:00pm
We'll meet in the Athletic Training Room
 
Weekend Workouts:
Saturday, March 19th

Yellow Springs (Behind Subway)

8:00 am

 
 
*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, March 15th

Workout

2 Mile Warm-Up

3 x 800 @ 10k

4 x 400 @ 5k

1 x 800 @ 10k

1 x 800 @ 5k

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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