Advanced or Adult Practice:

Kids or adults are welcome to come to this group.  It is generally geared for adults or serious youth runners in middle school or older.  Regardless of the weather we will meet, but sometimes we are out of town and cancel practice so please RSVP to Mary Ann at 8012312000 so we can look for you.  You can also check the "Practice Calendar" to see dates we will not meet.

Monday & Wednesday: 7:00 am April 16-October 15, 12:00 pm October 16-April 15. Paul Ream Wilderness Park by the bridge and the Provo River Trail, Provo.  If you are running late meet at 7:15 am at 1050 W 800 N ready to start, as that is where the warm up ends and we do drills until we are ready to start the faster pace. 

Monday (2.5 miles) will be a long run, 0.5 warm up, drills, then 2 miles at 9:15/mile or do your own pace.  

Wednesday (1.5 miles) will be a tempo run, 0.5 miles warm up, drills, then 1 mile at 8:00/mile, or do your own pace and you can do longer and also you can cool down if you wish.

We will be running north east on the grass along the Provo River trail, and back.  If you want to bike for a warm up meet at the Provo Rec Center at 6:45 am.  After the workout I will bike to Provo Rec Center 7:30-7:45, and lift weights 7:45-8:25 am.  Bring an electrolyte honey drink and protein smoothie to drink after the run.

Saturday: BYU blue Track, Canyon Dr, Provo, 7:00 am April 16-October 15, 12:00 pm October 16-April 15. If the track is closed, we will run on the red track on Cougar Blvd and Freedom Blvd.  (2.13 miles) Occasionally the gate is partially closed to stop parking at the track but typically it is open on Saturdays and they don't ticket non-students for parking next to the track, but if for some reason the gate is shut you will have to park somewhere else, maybe even as far away as Great Harvest.  If you want to bike with us for a warm up April 15-October 15, meet at Kiwanis Park at 6:45 am.  We will do 0.5 mile warm up on the grass (you can do more), then drills, then 2 x 100 m strides (you can do more), then intervals, the last one all out, with 2:00 rest between.  You can do a cool down if you wish but Mary Ann will do her cool down on her bike.  The workout for August 1 will be 8 x 200m with 1:00 rest.  Our goal pace is :44, but you can do your pace.

If you want to join us for core, hip, and injury-prevention exercises & stretching for runners we do those for the last half hour of the Beginner Practice Monday-Friday at 10:00-10:30 am during the summer at the Provo Rec Center outdoor pool grass area and 4:00 pm during the school year at the beginner practice locations.

Warm up Drills that the top distance runners in the country do: 

Pre-warm up joint mobility: https://youtube.com/shorts/AdxFpVZcZjQ?feature=share

Dynamic Stretches & Drills: