The Ronald McDonald House of Providence Running Club

We welcome runners and walkers of all abilities! Become a member to receive top-notch coaching, a great social atmosphere, and a gang to cheer you on—all while supporting the Ronald McDonald House, which provides care for families when their child has a medical crisis.

For this week's workout, click here.

Due to the coronavirus, we cannot physically train together as a club. We are encouraging everyone to maintain a level of fitness and here are some workouts to help you do that.

Goal Setting for Training Motivation

For many club members, motivation to lace up their shoes and hit the pavement comes from preparing for a race and/or running with friends.  With only virtual races on the horizon, setting some personal training goals might help fill the void.

Make a list of 3 – 5 running goals that you would like to achieve in the next 6 weeks.  For example, run 4/5 days per week, increase my weekly mileage by 10%, run 6-10 hill repeats weekly, improve my time by ? seconds on a routine neighborhood course, plan to go for a run with 1 or 2 others once a week, etc.

Put this list on your mirror, read it every day, and be able to say after 6 weeks, “I DID IT!”

Practices

Start all workouts with a ½ mile to mile warmup and finish them with a ½ mile to mile cool down.

In addition to your normal mileage runs during the week, the following workouts are substitutes for the speed workouts we would normally do on the track Monday and Wednesday.  The coaches assume that most of you will be running on the roads.

If you have any questions concerning the workouts, feel free to email one of the coaches:

May 18: 60-60-30-90

Running non-stop - run 60 seconds fast, 60 seconds very slow, 30 seconds fast, 90 seconds very slow – without stopping continue until you complete 6-10 sets.

May 20: Pairs of 800’s (1/2 miles)

Either measure the distance beforehand, or run the ½ miles at the pace times you were doing indoors.
Run an 800 twice with a 1 minute jog in between = 1 pair of 800’s
Take a 3 minute jog after the pair, and run a total of 3-5 pairs.

May 25: 5 minute run/speed play

Running non-stop – run 5 minutes at a comfortable pace, shift to 1 minute fast running to 2 minutes easy jogging to 30 seconds fast running (that’s 1 set – 8 ½ minutes).  Run a total of 3-5 sets.

May 27: Ladder

After your warm up, run 6-5-4-3-2 minutes hard (5k race pace) with a recovery of ½ the hard amount you just ran.  (run 6 hard, jog 3/ run 5 hard, jog 2.5 etc.)  After the set jog 2 minutes.  Do a second set of 5-4-3-2.

 

 Stay healthy!

Become a member

We welcome runners of all ages and experience levels. Join us and get great training in a supportive atmosphere, all while helping the Ronald McDonald House.

Sign up for Second Friday Dinner

Sign up to bring a meal for a family facing a child’s serious illness. It’s easy—you can sign up well in advance, and you don’t even have to cook.

Order Your Running Club Shirt

All members wear a Running Club shirt during races to help promote the mission of the Ronald McDonald House. Choose from three great styles!

Running Schedule

We offer early morning track workouts, a weekly tempo run, a Saturday group run, and an evening run/walk. Find a time and workout that meet your needs.

Advice for runners from PTs, MDs, and your coaches

Below are tips and advice for everything from avoiding injury to strength training. More at the Coaches Corner

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News & Announcements

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