Advanced Practice:

Look for Mary Ann in a neon yellow Gazelle Running Club shirt!   Regardless of the weather we will meet, but sometimes we are out of town and cancel practice so please RSVP to 8012312000 or check the "Practice Calendar" to see dates we will not meet.

Monday, Wednesday & Friday: Paul Ream Wilderness Park Trail Head, Provo, 7:00 am (warm up, then head east on Provo River Trail at 7:15 am).  If you want to bike with us for a warm up April 15-October 15, meet at the Provo Rec Center Bike Racks at 6:45 am.  We will also bike back to the Rec Center at 7:30 am, returning at 7:45 am.  If you want to swim or pool run with us there, meet in the competitive pool at 8:00 to swim until 8:20 am.

Tuesday, Thursday: 6:45 am meet at Kiwanis Park for a bike ride warm up, 7:00 am meet at Kiwanis Park, south end for the run, 7:30 am bike ride from Kiwanis Park ending at 8:00 am.

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 9:30-10:00 am during the summer and 4:00 pm during the school year.  See the Beginner Practice page for locations.

Workout Schedule: 

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

Jog 0.5 miles easy warm up

Dynamic Stretches & Drills:

Workouts: Mon: 1 mi tempo @ 8:30/mi

Tues: speed: 100m (0.06 mi) @ 8:30/mi, 1 min drills, 100m (0.06 mi) @ 8:00/mi, 1.5 min drills, 200m @ 7:30/mi, 2 min drills, 400 m @ 7:00/mi, 2.5 min drills, 800m @ 6:30/mi

Wed: tempo 1 mi @ 8:30/mi

Thur: speed: 800 m at 8:30/mile, 1 minute of drills, 400 m at 8:00/mile, 1 minute of drills, 200m at 7:30/mile, 1 minute of drills, 100 m at 7:00/mile, 1 minute drills, 100 m @ 6:30/mi, 0.5 miles cool down

Fri: 1 mile @ 9:00/mi

Sat: find a 5K somewhere for a long run