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Intervals

SPEED

Improve your Speed

Want to run faster?  On Tuesday nights, we run intervals at the Azusa Pacific University (APU) track. We separate into 3 groups: Beginners, Intermediate and Advanced. The workouts are determined by Leon or one of our other track coordinators on the whiteboard.  This is the best time to meet everybody.

Run Farther

Getting ready for your first half-marathon, marathon or trying to qualify for Boston?  Build your endurance with us by doing long runs in the foothills or the ridge above Glendora.  Early Saturday morning, members will hang out outside Classic Coffee before and after the run.  Most of our long runs are in the 13 to 20 mile range.  Beginners can start with us and do less miles.

Tempo Runs

PACE and EFFICIENCY

Long Runs

ENDURANCE

Hill Repeats

STRENGTH

Run Stronger

We do tempo runs or hill repeats on Thursday nights starting from Azusa Greens golf course.  These workouts will make you a stronger runner.  Tempo runs teach you to run comfortably hard for a prolonged period of time.  Your mind and body will focus on pace and efficiency as you manage your speed over longer distances between 4 to 10 miles.  Once each week, you can add a mile or two to prolong the period of time you can run hard.

Recovery Runs

Don't overlook recovery runs or easy workouts.  We do recovery runs on Monday and Wednesday nights starting from the parking lot at Glendora High School.  These are slow low mileage runs to help you recover from those hard workouts. 80-90% of your mileage should be easy runs which are either recovery or long distance runs.

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